For all skilled based classes, come here! So far we have skill classes for: Handstands, Overhead Squats, Middle Splits, Front Splits, Pushups, Pull-ups, Running, Cossack Squats, Deep Squats, Backbends, Golf Specific, and Forward Fold Mobility.

Skill Classes

This class is all about developing the perquisite joint mobility and neurological control to help improve your handstand.

Equipment Needed: Yoga Blocks

Time Markers: 
0:25 CARs (warm up) 
10:10 Wrist Extension PAILs/RAILs + Lift Offs (Quadrupedal Base) 
20:30 Shoulder Flexion PAILs/RAILs (Prone Lying Base)
28:45 Shoulder Flexion Lift Offs (Prone Lying Base) 
31:50 Grip Strength (Quadrupedal Base)
 35:30 Scapular Retraction + Elbow Hinges (Prone Lying Base) 
37:30 Wrist CARs (Half Kneeling Base)
 39:50 Scapular Retraction + Elbow Hinges Round 2 (Prone Lying Base)
 41:47 Neck CARs (Down Dog Base) 
43:40 Shoulder CARs (Side Lying Base) 
48:50 Overhead Scapular CARs (Standing Base)

So many people want to get upside down but don’t have the proper mobility to do so. Here we address the perquisite joint mobility needed to develop a handstand. Many people hammer away at the actual skill (the handstand), but fail to create enough mobility at each joint involved to be able to achieve the movement efficiently. So here we’ll target wrist extension, shoulder flexion, handstand specific grip strength, and scapular control, all which are incredibly important to the skill.

If improving your handstand is a big goal for you it would be good to do this class 2x a week, with an even amount of days in-between for proper recovery. After doing this class consistently 2x a week for 4-8 weeks, you can start doing this class 3x a week if desired. Progressively building up the overall workload towards achieving this skill. Though 2x a week should net some very good gains after some consistent training.

Time to step up your handstand game 🧈

Class 13: Handstand Mobility

This class is all about developing the perquisite joint mobility to help improve your Overhead Squat.

Equipment Needed: Yoga Blocks, a stick or stretching band, and something to elevate your heels up.

Time Markers: 
0:25 CARs (warm-up)
14:30 Ankle Dorsiflexion PAILs/RAILs (Deep Squat Base w/ Heels Elevated)
22:40 Shoulder Flexion PAILs/RAILs (Wide Arm Prone Lying Base)
29:50 Shoulder Flexion Lift Offs (Wide Arm Prone Lying Base)
32:04 Hip Flexion PAILs/RAILs (Deep Squat Base)
39:40 Hip Flexion Kinetic Stretching (Standing to Deep Squat Base)
43:50 Finishing CARs

Many people want to achieve a nice overhead squat but lack the proper mobility to do so. There are many joints involved in this movement pattern, and each joint needs to be working at a high level, with enough mobility, to be able to express it efficiently.

So we’ll address ankle dorsiflexion, shoulder flexion, hip flexion, and we’ll work on scapular control. While in the ankle and hip bases we will also get deep knee flexion.

It’s important to make sure your joints can express these ranges of motion unloaded, before going into the actual loaded exercise. That’s where KINSTRETCH plays a huge role.

If improving your OHS is a big goal for you it would be good to do this class 2x a week, with an even amount of days in-between for proper recovery. Always remember though, if you have limitations in rotation (internal/external) of your ankles, shoulders, and hips - you will gain more global mobility of that joint by addressing rotation first. If you’ve established good rotational workspace at all of these joints, then doing linear classes like this will help you take that next step, but rotation should always be addressed first if it’s a limiting factor.

I hope you love this class!

Class 14: Overhead Squat Mobility

This is a skilled based class to improve your Cossack Squat.

Equipment Needed: Yoga Blocks, tennis ball (optional), and something stable to grab onto (like a kettlebell, tower, railing, table, etc.)

Time Markers: 
0:18 CARs (warm up)
**all work is done in a Cossack Squat Base**
8:20 Side 1: Bent Leg Hip Flexion/Ankle Dorsiflexion PAILs/RAILs + Lift Offs 
19:35 Side 1: Bent Leg Hip Abduction PAILs/RAILs + Lift Offs
26:56 Side 1: Straight Leg Hip Flexion PAILs/RAILs + Lift Offs 
33:55 Side 2: Bent Leg Hip Flexion/Ankle Dorsiflexion PAILs/RAILs + Lift Offs 
41:45 Side 2: Bent Leg Hip Abduction PAILs/RAILs + Lift Offs
47:50 Side 2: Straight Leg Hip Flexion PAILs/RAILs + Lift Offs 
53:40 Finishing CARs

Many people want to achieve a nice Cossack Squat but lack the proper mobility to do so. There are many joints involved in this exercise and each joint needs to be prepared for the demands of the movement.

We’ll be working predominately in the Cossack Squat base to make it as specific to the skill as possible. We’ll be working multiple different PAILs/RAILs on each side. If you start fatiguing and need to get out of base before working on another round of PAILs/RAILs that’s completely okay - over time you will build up the capacity so you won’t need to do that. 

If improving your Cossack Squat is a big goal for you it would be good to do this class 2x a week, with an even amount of days in-between for proper recovery. Always remember though, if you have limitations in rotation (internal/external) of your ankles and hips - you will gain more global mobility in that joint by addressing rotation first. If you’ve established good rotational workspace at these joints, then doing linear classes like this to further develop certain skills will help you take that next step.

I hope you love this class!

Class 15: Cossack Squat Mobility

This class is designed to help you develop greater strength and resiliency for Running

Equipment Needed: Yoga blocks, Slant Board, Plyo boxes, Sticks (for balance). Though you may be able to get creative with props around the house for a lot of things.

Time Markers: 
0:40 CARs (warm up)
8:40 Hip Flexion PAILs/RAILs + Lift Offs (Standing Base)
25:30 Hip Extension PAILs/RAILs + Lift Offs (Collapsed Quadruped Base)
43:15 Step Downs - Side (Elevated Standing Base)
47:00 Step Downs - Forward (Elevated Standing Base)
49:35 Eversion Step Downs (Slanted Elevated Standing Base)
52:45 Ankle Inversion/Eversion Drill (Standing Base)
54:30 Eversion Squats (Standing Base)
55:45 Finishing CARs

Whether you’re a runner, hiker, or walker - this class will be great to develop the capacity that is required for this skill. Running in particular can be tough on our joints, as certain tissues are asked to absorb a lot of force repeatedly. I know a lot of runners who complain of hip, knee, ankle, and low back pain after a while. So I wanted to create a class that will help you develop greater resiliency for the demands of it all.

For the hips we'll work on hip flexion and extension, and we introduce two new PAILs/RAILs bases. After that we'll work on some new step down movements designed to help strengthen your knees and ankles, and we'll throw in some more ankle movements as well.

It's important to keep in mind - if you're lacking mobility in the knee or ankle, or even in hip IR/ER, it'll still be important to prioritize our non-skill based classes as well to help expand more ROM. Though this class will be  great to further develop strength in the tissues that are asked to absorb a lot of force in running.

I wouldn't necessarily recommend doing this class before or after running, especially not at first - because in this class we're targeting the areas that are specific to running and we're loaded them with force/stress, which is what we do in running too...so if we do too much work in one isolated area with this class + running we could be asking these areas to absorb too much stress in just one day. So this class would be better targeted on your off days. You can absolutely build up the capacity after a while to do it on the same day, but you want to gradually build up to that and adhere to progressive overload.

Let me know how you like this class!

Class 21: Running Mobility

This class is all about developing the perquisite lower body joint mobility to help build a buttery deep squat / pistol squat

Equipment Needed: Yoga blocks, a box to place your leg on. Extra padding for your knee, a weight, and sticks for balance are optional, and you can get creative with props around the house for these.

Time Markers: 
0:25 CARs (warm up) 
6:20 Hip Flexion PAILs/RAILs (Standing Base)
19:10 Hip Flexion Passive Range Holds (Standing Base)
24:30 Knee Flexion PAILs/RAILs + Passive Range Holds (Half Kneeling Base)
41:20 Ankle Dorsiflexion PAILs/RAILs + Kinetic Stretch (Collapsed Kneeling Base)
57:55 Finishing CARs

When looking at squats, we need adequate mobility in hip flexion, knee flexion, and ankle dorsiflexion. If you’re limited at any one of these joints, you’ll be significantly limiting yourself in the movement. You’ll also be more susceptible to compensation and injury. So in this class we’re going to prioritize those 3 joints.

This class will carryover greatly to deep squats AND pistol squats, and honestly a lot of different squat variations and even lunges. 

Like I always say, if you’re lacking rotation (IR/ER) at these joints, you’ll also want to prioritize that as well since rotation is key in order to develop greater global joint mobility, including in linear paths like these. Combining rotational classes and this linear skill class will really help level up your squat game.

I hope you enjoy this class!

Class 23: Deep Squat Mobility

This class is designed to help you developer greater joint capacity specific to Golfing.

Equipment Needed: A tall stick (I recommend stickmobility.com), and yoga blocks.

Time Markers: 
0:55 CARs (warm up) 
9:20 “Back Swing” PAILs/RAILs (Standing Base)
24:00 Shoulder Abduction/External Rotation PAILs/RAILs (Prone Base)
23:55 Hip Internal Rotations (Bear Sit Base)
37:30 Resisted Hip Internal Rotations (Bear Sit Base)
43:00 Shoulder Adduction PAILs/RAILs (Standing Base)
55:35 Finishing CARs

FYI This is not intended to refine your actual golfing technique, as I am not a golf coach. Though in this class we break down some very important joints and ranges of motion you’ll want to develop to level up your range of motion, strength, and resiliency specific to your golf swing. 

We’re going to target Thoracic Rotation, Hip Internal Rotation, Shoulder Adduction, Shoulder External Rotation and Abduction. All very important joints to develop for the golf swing.

In the Thoracic Rotation and Shoulder Adduction drill, you definitely have the freedom to stand specific to your actual golf swing. So you can play around with the stances if you’d like.

I wouldn't necessarily recommend doing this class before or after golfing, especially not at first - because in this class we're targeting the areas that are specific to golfing and we're loaded them with force/stress, which is what we do while playing...so if we do too much work in one isolated area with this class + golfing we could be asking these areas to absorb too much stress in just one day. So this class would be better targeted on your off days. You can absolutely build up the capacity after a while to do it on the same day (especially at much lower intensities), but you want to gradually build up to that and adhere to progressive overload.

I can’t wait to hear your feedback on this class. Hope you all enjoy it!

Class 24: Golf Specific Mobility

This class is all about developing the perquisite joint mobility and neurological control to help develop a buttery backbend.

Equipment Needed: Yoga blocks, extra padding for your knee (if needed), and sticks for balance (but you can use a wall or other props).

Time Markers: 
0:30 CARs (warm up) 
10:00 Shoulder Flexion PAILs/RAILs + Lift Offs (Prone Base)
19:54 Wrist Extension PAILs/RAILs + Lift Offs (Quadruped Base)
30:30 Thoracic Extension PAILs/RAILs (Elevated Prone Base)
40:30 Hip Extension PAILs/RAILs (Lunge Base)
54:00 Finishing CARs

There’s many joints involved in the backbend and we’re going to focus on four major ones:

Shoulder Flexion
Thoracic Extension
Wrist Extension
Hip Extension 

If improving your backbend is a big goal for you it would be good to do this class 1-2x a week, with an even amount of days in-between for proper recovery.

For those who just want to prioritize all these joints and don’t even desire to have a backbend, it’s still absolutely okay to do this class.

For everything besides Hip Extension we'll be doing 3 rounds of PAILs/RAILs. As always, 3rd rounds are optional so listen to your body and go at your own pace. For Hip Extension we do 2 rounds as I wanted to keep this class under 60min, but if hip extension is a big limiting factor and you have time/capacity to do more - you can absolutely throw in a 3rd round of PAILs/RAILs on that as well if you’d like.

I hope you enjoy the sweet buttery gains!

Class 25: Backbend Mobility

This class is tailored towards those who want to improve their middle split, which is a skill that many aspire towards.

Equipment Needed: Yoga Blocks.

Time Markers: 
0:16 CARs (warm up)
7:30 Hip Abduction PAILs/RAILs (Middle Split Base)
19:25 Hip Lift Offs (Middle Split Base)
23:11 Hip Lift Offs + Hovers (Middle Split Base) 
26:03 Finishing CARs

With the middle splits it's all about time under tension, consistency, and progressive overload. It's also about teaching the nervous system how to produce force at these end-ranges.

If the middle splits is a big goal for you it would be good to do this class 2x a week, with an even amount of days in-between for proper recovery. After doing this class consistently 2x a week for 4-8 weeks, you can start doing this class 3x a week if desired. Progressively building up the overall workload towards achieving this skill. Though 2x a week should net some very good gains after some consistent training.

I hope you enjoy the butter!

Short Class 11: Middle Splits

Another skill based class. In this class we'll work on developing the perquisite joint mobility to help improve your pushup, and chest dips.

Equipment Needed: Yoga Blocks

Time Markers: 
0:20 CARs (warm up)
4:36 Wrist Extension PAILs/RAILs + Lift Offs (Quadrupedal Base)
12:50 Shoulder Extension PAILs/RAILs + Lift Offs (Kneeling Over Blocks)
22:22 Elbow Flexion PAILs/RAILs + Lift Offs (Standing at Wall Base)
30:43 Scapular Retraction/Protraction Kinetic Stretching (Quadrupedal or Plank Base)
34:20 Finishing CARs

We'll address Wrist extension, Shoulder Extension (New Base), and we'll add a Kinetic stretch for Scapular Retraction/Protraction. For those people who struggle with their pushups, it's important to take into all the joints involved in the movement and start to work on them to improve their movement capacity - then once you go into the actual skill (Pushup/Dips) you will be far more efficient at creating the movement.

Also remember, if you have a limitation in your shoulder rotationally (like Internal Rotation), that will be an important joint position to address as well. While the pushup is a linear movement, certain joints might still need more rotational space. If you lack shoulder IR, you can easily modify the actual skill like the pushup and use more of a neutral grip - like placing your hands on some dumbbells or parallettes (like chest/dips), as you continue to build rotational space and work on this class to develop greater linear strength specific to the pushup.

Enjoy!

Short Class 21: Pushup Mobility

This is a skill based class for those who want to improve their front split.

Equipment Needed: Yoga Blocks. Tennis Ball (optional)

Time Markers:
0:25 CARs (warm up)
4:55 Anterior/Posterior Pelvic Tilts (Quadruped Base)
6:55 Side 1 Front Split PAILs/RAILs (Front Split Base)
17:55 Side 1 Hip Flexion Lift Offs (Front Split Base)
21:00 Side 1 Hip Extension “Donkey Kicks” (Quadruped Base)
24:15 Side 2 Front Split PAILs/RAILs (Front Split Base)
32:00 Side 2 Hip Flexion Lift Offs (Front Split Base)
34:10 Side 2 Hip Extension “Donkey Kicks” (Quadruped Base)
35:50 Finishing CARs

This class is very challenging as we work PAILs/RAILs on both legs simultaneously in the Front Split base. The front leg is working Hip Flexion and the back leg is working Hip Extension. We also work 3 rounds of PAILs/RAILs, but always listen to your body and go at your own pace. If 3 rounds feels like too much, stick to just 2 rounds and slowly build up - or do the 3rd round at much lower intensities.

If the front splits is a big goal for you it would be good to do this class 2x a week, with an even amount of days in-between for proper recovery. Always remember, if you have rotational deficiencies in your hip (IR/ER), it’s still very important to address that as well. More rotation allows for more potential in linear movements like Flexion and Extension.

I hope you enjoy the butter!

Short Class 27: Front Splits

This class is for everyone trying to level up their pull-up skills

Equipment Needed: Yoga blocks and a pull-up bar (ideally mounted and stable).

Our first PAILs/RAILs base will be for shoulder flexion, which is a perquisite range we need to develop for the pull-ups. 

After that we’ll go into a scapular retraction PAILs/RAILs base, which is another important one. 

Then we’ll finish up doing PAILs/RAILs underneath a pull-up, in essentially scapular elevation - which will help develop the strength at the bottom of the pull-up, which is the area most people struggle with. While in this base, it's very normal for fatigue to set in rather quickly. Id at any point you need to get out of base and shake your arms out, that’s completely okay - you can hop back into the base whenever you’re ready. We do 3 rounds of PAILs/RAILs here, but if you only have enough juice for 1 or 2, that’s okay.

As always, listen to your body and go at your own pace. 

I hope you enjoy this class!

Short Class 45: Pull-up Mobility

A skill based class that works towards a better forward fold

No Equipment Needed: If you have limited mobility you may need a stretching band.

This class is all about developing a buttery forward fold, and we’ll be training the position specifically in our PAILs/RAILs base. You can expect all kinds of tenderness, and possible visits to cramp city…so beware.

If you have any pulling or uncomfortable sensations behind your knee in our PAILs/RAILs base, make sure to slightly bend your knees so that starts to dissipate. We want to feel the stretch predominantly in our hamstrings.

If you’re having issues with cramping, make sure to lower the intensity/difficulty and only create as much force as you can without going into full cramp mode.

We will work 3 rounds of PAILs/RAILs in our base, but always listen to your body and go at your own pace. If 3 rounds feels like too much, stick to just 2 rounds and slowly build up - or do the 3rd round at much lower intensities. 

If the forward fold is a big priority for you, programming this class 1-2x a week (with 3-4 days rest in-between) would be ideal. 

Hope you enjoy!