This is your morning CARs routine (Low Intensity)

No equipment needed.

Time Markers:
0:10 Neck CARs (Standing Base)
1:30 Spine CARs (Standing Base)
2:33 Shoulder CARs (Standing Base)
4:00 Scapular CARs (Standing Base)
4:50 Elbow CARs (Standing Base)
5:23 Wrist CARs (Standing Base)
6:20 Spinal...

This class is a quick (15min) Full Body circuit. We'll target Shoulders, Scapula, Hips, and Spine.

No equipment needed.

Time Markers:
0:08 CARs (warm up)
8:13 Shoulder Swimmers (Prone Lying Base)
9:58 Spinal Segmentation (Standing Hip Hinge Base)
11:30 Scapular CARs (Push Up Base)
12:50 Hip L...

Spine Circuit Snack! Only 15min but packs some buttery punch

Equipment Needed: Yoga Blocks

Time Markers:
0:10 CARs (warm-up)
2:45 Thoracic Rotation at Wall (Standing Base)
5:25 Cervical Flexion/Extension (Supine Base)
7:40 Thoracic Rotation (Quadrupedal Base)
11:42 Anterior/Posterior Pelvic ...

This class will be for the Neck and the Pelvis

Equipment Needed: Yoga Blocks

Time Markers:
0:13 CARs (warm up)
1:30 Anterior/Posterior Pelvic Tilts (Quadrupedal Base)
3:15 Neck CARs (Elevated Prone Base)
4:50 Anterior/Posterior Pelvic Tilts (Bridge Base)
6:30 Neck CARs (Elevated Supine Base)
8...

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 ...

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...

A class designed to butter you up from a seated position

Equipment Needed: Just your chair.

Time Markers:
0:20 Neck CARs
1:45 Thoracic Spine CARs
3:00 Shoulder CARs
4:25 Scapular CARs
5:35 Elbow CARs
6:12 Wrist CARs
6:45 Spinal Segmentation
8:35 Straight Leg Hip Circles
10:05 Hip Capsular CA...

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 ...

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 Thora...

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 ...

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...

This is a single joint focus class for Wrist Extension

No equipment needed.

The wrist is commonly undertrained and extension is where most are limited in. This is a range of motion that’s especially important in certain movements like handstands, pushups, front squats, straight arm planks, and ...

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 is for Neck (Cervical Spine) Flexion and Extension

No Equipment Needed.

The neck is an area that a lot of people have STI's (Shitty Tissue Issues). They lack strength and neurological control in this area, mostly because we rarely train this area to be strong in traditional strength ...

This class will showcase a few different variations of Shoulder CARs

Equipment Needed: Yoga blocks and in one drill we’ll be using the wall.

There’s many bases and different ways to do your CARs, and in this class we'll offer you some variety specific to the shoulder.

Here’s the bases we utili...

Self-assessment Class for the Hips

No Equipment Needed

Our first ever self-assessment class.

This is not necessarily a follow along class or a workout, but I wanted to offer a video that shows you how to assess yourself. This is incredibly beneficial to help find your areas of limitation, whic...

Single joint focus class for Ankle Plantar Flexion

Equipement needed: Yoga blocks.

We will work 3 rounds of PAILs/RAILs in our Plantarflexion 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...

Self-assessment Class for the Shoulders

Equipment Needed: Yoga Block

Our second self-assessment class.

This is not necessarily a follow along class or a workout, but I wanted to offer a video that shows you how to assess yourself. This is incredibly beneficial to help find your areas of limita...

This will be a single joint focus class for Big Toe Dorsiflexion

Equipment Needed: Something to elevate your big toe - we’re using a book in the class.

This is a very important joint position that is often overlooked. Having good Big Toe Dorsiflexion is incredibly important for all things dyna...

This class will showcase a few different variations of Thoracic CARs

Equipment Needed: Yoga blocks, something to sit on, foam roller (optional), and we’ll be using the wall for a couple drills.

There’s many bases and different ways to do your CARs, and in this class will offer you some variety ...

This class is for Neck (Cervical Spine) Lateral Flexion

No Equipment Needed.

The neck is an area that a lot of people have STI's (Shitty Tissue Issues). They lack strength and neurological control in this area, mostly because we rarely train this area to be strong in traditional strength traini...

This will be a short 15min circuit - a hip snack if you will.

No Equipment Needed

If you're short on time and want to butter up the hips, this will be a great snack to squeeze in when you want.

Here’s the menu for the class:

1. Hip CARs - Both bent leg and straight leg in sidelying base
2. Ca...

This will be a short 15min circuit - a little shoulder snack.

No Equipment Needed

If you're short on time and want to butter up the shoulders, this one is for you.

Here’s the lineup for the class:

1. Shoulder CARs
2. Straight arm Capsular CARs in 3 different planes
3. Adduction/Abduction
4. ...

A class for the TMJ (Jaw)

No equipment needed.

The temporomandibular joint (TMJ) acts like a sliding hinge, connecting your jawbone to your skull. The TMJ can be a joint where some people develop dysfunction. TMD (Temporomandibular dysfunction) can create pain, difficulty chewing, weakness, and...