This section will host all of my Warm Up Classes. If you need a great warm up before doing other types of training like weight lifting, running, cycling, calisthenics, etc. - check out these quick and effective warm up classes! You can also utilize these classes as a stand-alone option for when you want a 'snack' sized mobility session.

Warm Up Classes

Lower Body Warm Up Class

Equipment Needed: Optional. If you have a tennis ball and stability ball keep them close by as you can create harder progressions with these items, but neither are mandatory.

Time Markers: 
0:20 Hip CARs - bent and straight leg (Side Laying Base)
3:33 Knee CARs (Seated Base)
4:53 Ankle CARs (Seated Base)
6:00 Spinal Segmentation (Standing Hip Hinge Base)
7:52 Kinetic Stretching (Squat  Base)
10:32 Neck CARs (Standing Base)
11:45 Thoracic CARs (Standing Base)
13:111 Kinetic Stretching (90/90 Base)

In this class we will warm up your joints through several CARs and Kinetic Stretches. This is a great routine to do prior to any lower body activities such as weight lifting, running, cycling, etc.

You can also treat this class as a standalone option for those days you're limited on time and want to get a quick butter sesh for the lower body.

I hope you enjoy the class!

Short Class 24: Lower Body Warm Up

Upper Body Warm Up Class

Equipment Needed: Optional. If you have a yoga block, tennis ball, stability ball, and a 1-3lb weight - keep them close by as you can create harder progressions with these items, but none are mandatory.

Time Markers:
0:27 Shoulder CARs (Standing Base)
2:00 Scapular CARs (Standing Base)
2:50 Neck CARs (“Cobra” Base)
4:11 Shoulder Swimmers (Prone Laying Base)
6:00 Thoracic CARs w/ stability ball (Standing Base)
7:30 Elbow CARs w/ tennis balls (Standing Base)
8:40 Wrist CARs w/ tennis balls (Standing Base)
9:35 Scapular CARs (Quadrupedal Base)
10:50 Shoulder CARs w/ weight (Side Laying Base)
13:50 Scapular Retraction + Elbow Hinge (Standing Hip Hinge Base)

In this class we will warm up your joints through several CARs and advanced CARs movements for the spine, shoulders, scapula, elbow, and wrists. This is a great routine to do prior to any upper body activities such as weight lifting, calisthenics, swimming, etc.

You can also treat this class as a standalone option for those days you're pressed for time and want to get a quick buttering in for the upper body.

I hope you enjoy this quick but effective session!

Short Class 25: Upper Body Warm Up

A quick class designed to warm you up before a run or a hike.

No Equipment Needed.

Time Markers: 
0:12 Thoracic Spine CARs (Standing Base)
1:05 Shoulder CARs (Standing Base)
2:00 Standing Hip CARs (Standing Base)
4:30 Knee CARs (Seated Base)
5:50 Ankle CARs (Seated Base)
7:00 Toe Lifts (Seated Base)
8:10 Hip Flexion Drill: Straight Leg Lifts (Supine Base)
10:00 Hip Extension Drill: Straight Leg Lifts (Prone Base)
11:20 Ankle Plantar Flexion/Dorsiflexion Drill (Standing Base)
12:30 Ankle Inversion/Eversion Drill (Standing Base)
13:25 Shoulder Flexion/Extension Drill (Standing Base)
14:45 Rebounding

In this class we will warm up your joints with CARs and different movements that are specific to running and hiking, to get you prepared for the demands of those workouts. This routine can be done before cycling and walking as well.

You can also treat this class as a standalone option for those days you're limited on time and want to get a quick butter sesh for the lower body.

I hope you enjoy this quick session, and have a great aerobic session after it!

Short Class 31: Running Warm Up

This is a Full Body Warm Up Class

No Equipment Needed.

Time Markers:
0:16 Neck CARs (Standing Base) 
1:15 Thoracic CARs (Standing Base)
2:10 Shoulder CARs (Standing Base)
3:15 Scapular CARs (Standing Base)
4:00 Hip CARs (Standing Base)
6:15 Jefferson Curl + Deep Squat (Standing Base)
8:20 Thoracic Flexion + Rotation (Quadruped Base)
10:05 Scapular CARs (Quadruped Base)
11:00 Low Back Rotations (Supine Base)
12:30 Shoulder Swimmers (Deep Squat Base)
13:40 Wrist + Elbow Rotations (Standing Base)
14:30 Inch Crawlers (Plank Base)

In this class we’ll warm up your joints through several different movements in an up-tempo circuit style format. The goal is to prep your body for more strenuous activities. This class can be done before your weight lifting workouts, aerobic sessions, sport, or anything else. This class can also be done as a standalone option on those days you’ll looking for a quick full body buttering.

I hope you enjoy this quick lil butter sesh!

Short Class 34: Full Body Warm Up

A warm up class that can be done before overhead movements.

Equipment Needed: Yoga block and a stick/pvc pipe.

This class is to help warm you up before doing more strenuous overhead movements, like handstands and overhead presses. We’ll work through several movements in an up-tempo circuit. If we’re working too fast for you it’s totally okay to pause the video and go at your own pace - always listen to your body and go at a comfortable pace.

You can also treat this class as a standalone option for those days you're pressed for time and want to get a quick buttering.

I hope you feel nice and warmed up for your overhead movements!

Short Class 52: Handstand/Overhead Warm Up

A quick class designed to warm you up before cycling

No Equipment Needed.

In this class we’ll warm up your joints with CARs and different movements that are specific to cycling, wether that’s indoor or outdoor cycling. 

You can also treat this class as a standalone option for those days you're limited on time and want to get a quick butter sesh for the lower body.

I hope you enjoy this quick session, and you have a great cycling session after!

Short Class 55: Cycling warm up

A Warm up class to prep you for Squats

No Equipment Needed.

In this class we will warm up your joints through several different movements targeting areas that are specific to squats. This is a great routine to do prior to your squat days or really any lower body activities.

You can also treat this class as a standalone option for those days you're limited on time and want to get a quick butter sesh for the lower body.

I hope you enjoy the class!

Short Class 64: Squat warm up

This is a warm up class specifically for the Hips

Equipment needed: None required, but a yoga block and tennis ball is optional.

In this class we will warm up your hips through several different movements. This will be a circuit style class and we will be going at a slightly faster tempo. If you need to slow down, please feel free to pause the video and go at your own pace!

This is a great way to warm up your hips before other strenuous activities like weight lifting or aerobic training.

You can also treat this class as a standalone option for those days you're limited on time and want to get a quick butter sesh on the hips.

Hope you’re feeling buttery after this!

Short Class 102: Hip Warm Up

This is a warm up class specifically for the Shoulders

Equipment needed: Yoga block. Tennis ball and a light weight is optional.

In this class we will warm up your shoulders through several different movements. This will be a circuit style class and we will be going at a slightly faster tempo. If you need to slow down, please feel free to pause the video and go at your own pace!

This is a great way to warm up your shoulders before other strenuous activities like weight lifting or calisthenics. 

You can also treat this class as a standalone option for those days you're limited on time and want to get a quick butter sesh on the shoulders.

Hope you’re feeling good after this one!

Short Class 103: Shoulder Warm Up

This is a warm up class specifically for the Spine

No equipment needed.

In this class we will warm up your entire spine through several different movements. This will be a circuit style class and we will be going at a slightly faster tempo. If you need to slow down, please feel free to pause the video and go at your own pace!

This is a great way to warm up your spine before other strenuous activities like weight lifting or calisthenics. 

You can also treat this class as a standalone option for those days you're limited on time and want to butter up your spine.

Hope you enjoy this little movement snack!

Short Class 105: Spine Warm Up

This is a warm up class specifically for the Knees

Equipment needed: Yoga block and a Cable Resistance Band.

In this class we will warm up your knees through several different movements. This will be a circuit style class and we will be going at a slightly faster tempo. If you need to slow down, please feel free to pause the video and go at your own pace!

For one of the movements we utilize a resistance band, but if you don’t have one, you can use your hands to apply some additional resistance. For example, if you’re initiating knee Internal Rotation, you’ll use your hands to create counter rotation towards External rotation. Your knee will still rotate internally, but the counter resistance of your hands will make it more challenging. You can also do it without using your hands and just focus on rotating your knee back and forth from internal to external rotation, essentially treating the movement like a Capsular CAR - which means only focusing on the rotational aspect (internal/external). 

This is a great way to warm up your knees before other strenuous activities like weight lifting or aerobic training. 

You can also treat this class as a standalone option for those days you're limited on time and want to get a 'snack' sized mobility session.

Hope your knees feel buttery after this one!

Short Class 106: Knee Warm Up

This is a warm up class specifically for the Wrist

Equipment needed: Tennis balls (optional)

In this class we will warm up your wrists through several different movements. This will be a circuit style class and we will be going at a slightly faster tempo. If you need to slow down, please feel free to pause the video and go at your own pace!

This is a great way to warm up your wrist before other strenuous activities like weight lifting or calisthenics.

You can also treat this class as a standalone option for those days you're limited on time and want to get a quick butter sesh on the wrists.

Hope you enjoy the class!

Short Class 107: Wrist Warm Up

This is a warm up class specifically for the Neck

Equipment Needed: Yoga Block

In this class we will be doing 6 neck movements back to back, so if you need to pause the video and take a little break in-between movements that’s totally okay. If your neck is feeling fatigued after a certain movement, feel free to give yourself anywhere from 30sec-2min rest before going to the next movement. 

This is a good class to warm up your neck before other strenuous activities like weight lifting or calisthenics. 

You can also treat this class as a standalone option for those days you're limited on time and want to butter up your neck. Additionally, if you really like this class as a standalone option, you can build up to doing multiple rounds of the entire circuit. Start off with 1 round for the first few weeks and then you can gradually build up to doing multiple sets - but we want to do that progressively over time, especially if this is an area of weakness for you.

Hope your neck feels good after the class!

Short Class 108: Neck Warm Up

This is a warm up class specifically for the Ankles

Equipment Needed: In one drill we need a wall or some other prop for balance.

In this class we will warm up your ankles through several different movements. This will be a circuit style class and we will be going at a slightly faster tempo. If you need to slow down, please feel free to pause the video and go at your own pace!

This is a great way to warm up your ankles before other forms of activities like running/hiking/plyometrics.

You can also treat this class as a standalone option for those days you're limited on time and want to get a 'snack' sized mobility session for the ankles.

Enjoy!

Short Class 109: Ankle Warm Up

This is a warm up class specifically for the Scapula

Equipment needed: Stretching band (optional) 

In this class we will warm up your scapula through several different movements. This will be a circuit style class and we will be going at a slightly faster tempo. If you need to slow down, please feel free to pause the video and go at your own pace!

This is a great way to warm up your scapula before other strenuous activities like weight lifting or calisthenics, especially on your pulling/back days.

You can also treat this class as a standalone option for those days you're limited on time and want to get a quick butter sesh on the sapula.

Hope you enjoy the class!

Short Class 110: Scapula Warm Up

A warm up class you can take before going on a flight!

No equipment needed

This is a class you can take at the airport before your flight to help butter you up before having to sit for long periods of time. We work through several different movements, with a bigger emphasis the hips and spine. 

You can also treat this class as a standalone option for those days you're limited on time and want to get a quick butter sesh.

We go at a slightly quicker tempo, but if you need to pause the video and go at your own pace, that’s totally okay.

Since this is a warm up class, you can work at lower intensities, unless of course you want to make it a little more challenging, then you can increase the intensity if desired.

I hope you enjoy the class!

Short Class 118: Airplane Warm Up

This is a warm up class specifically for the Elbows

Equipment Needed: A wall. Tennis ball and a light dumbbell are optional but not mandatory.

In this class we will warm up your elbows through several different movements. This will be a circuit style class and we will be going at a slightly faster tempo. If you need to slow down, please feel free to pause the video and go at your own pace!

This is a great way to warm up your elbows before other forms of activities like weight lifting/calisthenics

You can also treat this class as a standalone option for those days you're limited on time and want to get a 'snack' sized mobility session for the elbows.

Enjoy!

Short Class 122: Elbow Warm Up

This is a warm up class specifically for the Feet/Toes

No Equipment Needed

In this class we will warm up your feet/toes through several different movements. If you need to slow down the pace of the class, please feel free to pause the video and go at your own pace!

This is a great way to warm up your feet/toes before other forms of activities like running or lower body weight training.

You can also treat this class as a standalone option for those days you're limited on time and want to get a 'snack' sized mobility session for the feet/toes

I hope you enjoy the class!