2 classes per week
WEEK 1:
Day 1 - Short Class 1
Day 2 - Class 12
WEEK 2:
Day 1 - Short Class 17
Day 2 - Short Class 1
WEEK 3:
Day 1 - Short Class 11
Day 2 - Class 29
WEEK 4:
Day 1 - Short Class 53
Day 2 - Class 18
WEEK 5:
Day 1 - Short Class 50
Day 2 - Class 12
WEEK 6
Day 1 - Short Class 32
Day 2- Short Class 37
WEEK 7
Day 1 - Short Class 1
Day 2- Short Class 17
WEEK 8
Day 1 - Class 12
Day 2- Short Class 90
WEEK 9
Day 1 - Class 18
Day 2- Short Class 50
WEEK 10
Day 1 - Short Class 32
Day 2- Short Class 37
WEEK 11
Day 1 - Short Class 1
Day 2- Short Class 17
WEEK 12
Day 1 - Class 12
Day 2- Short Class 53
This program is for intermediate students. We will do classes 2x a week for 12 weeks. I recommend you space out the sessions with an even amount of days in-between for better recovery. Example: Day 1 is a Monday and Day 2 is a Thursday. On the days you don’t do classes - I highly recommend doing your full body CARs routine (Intro Video 5).
If you have any questions reach out to me. Hope you enjoy the program!
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Class 12: Hip Flexion & Extension
This class is all about the Hips. We'll focus on Linear movements like Flexion and Extension.
Equipment Needed: Yoga Blocks. Extra pad for your knee. Also possibly a stick for balance if you need it, but you could also use another prop or the wall.
Time Markers:
0:18 CARs (warm up)
12:12 Hip Fl... -
Class 18: Hip IR
Here is our first Hip IR only class!
Equipment Needed: Yoga blocks. Tennis ball and Anke weight optional.
Time Markers:
0:15 CARs (warm up)
6:27 Hip Capsular CARs (Supine Base)
10:10 Side 1 IR PAILs/RAILs + Lift Offs + Passive Range Holds (Half 90/90 Base)
26:45 Side 2 IR PAILs/RAILs + Lift Of... -
Class 29: Hip Flexion and Extension
In this class we’ll target Hip Flexion and Extension.
Equipment Needed: Yoga blocks and an elevated surface to place your leg on. Also sticks for balance if needed, but you could use other props for that.
In our hip flexion base I have Christa work in a bent knee position, but you could also wo...
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Short Class 1: Hip IR & ER
This class is all about rotational capacity of the hips. Targeting both Internal and External Rotation. This class is a shorter version of Class 9.
Equipment Needed: Yoga Blocks
Time Markers:
0:10 CARs (warm up)
9:35 Hip IR PAILs/RAILs + Lift Offs (90/90 Base)
28:00 Hip ER PAILs/RAILs + Lift... -
Short Class 8: Hip Circuit
This will be a short circuit where we move into some different bases and drills for the hips
Equipment needed: Yoga Blocks
Time Markers:
0:07 CARs (warm up)
4:00 Hip Abduction PAILs/RAILs(Butterfly Base)
11:28 Hip Abduction Lift Offs (Butterfly Base)
14:55 Hip Abduction PAILs/RAILs (Middle Spl... -
Short Class 11: Middle Splits
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 Off... -
Short Class 17: Hip Abduction and Adduction
This class will focus on Hip Abduction and Adduction
Equipment Needed: Yoga Blocks
Time Markers:
0:18 CARs (warm-up)
4:45 Hip Abduction PAILs/RAILs (Bear Sit Base)
12:37 Hip Abduction Lift Offs + Hovers (Bear Sit Base)
17:35 Hip Adduction PAILs/RAILs + Lift Offs (Elevated Side Lying Base)
34:... -
Short Class 32: Hip Flexion (Hamstring Specific)
This is a hamstring specific mobility class
Equipment Needed: Yoga blocks, a box to place your leg up on. Tennis ball, extra padding for your ankle/knee, and sticks for balance are optional…you can use a wall for balance, and get creative with the padding.
Time Markers:
0:30 CARs (warm up)
8:... -
Short Class 37: Hip Extension (Quad/Psoas/Hip Flexor Specific)
We got a hip flexor/psoas specific class
Equipment Needed: Yoga blocks, something to prop your leg up on (we use plyo boxes). Extra padding for your ankle/knee and sticks for balance are optional.
A lot of people deal with “tight” hip flexors/psoas, and typically tightness = weakness, so utiliz...
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Short Class 50: Hip ER
This will be a single joint focused class, featuring Hip External Rotation.
Equipment Needed: Yoga blocks (depending on your current mobility).
Rotation is king when it comes to the hips, so if you struggle with rotational mobility, specifically in ER, this class will be great for you. I wanted...
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Short Class 53: Hip End-Range Control
This class will help you develop greater end-range control of your hips
Equipment Needed: Yoga blocks. Tennis ball is optional.
We’ll work a series of different end-range control drills for every joint position of the hip (Flex/Ext/IR/ER/Abd/Add). Movements such as lift offs, passive range hold...
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Short Class 90: Hip Circuit (Intermediate Class)
This class is an advanced hip circuit. Quick tempo, advanced movements, and extra buttery.
Equipment Needed: Yoga blocks. Tennis balls and ankle weights optional.
In this class we’ll flow through several different movements. If the pace of the class feels too fast, feel free to pause the video ...
