2 classes per week

2 classes per week

This is an intermediate program specifically for the Hips and Shoulders. We will do 2 classes per week for 3 months.

Week 1: 

Day 1: Short Class 1 

Day 2: Short Class 2

Week 2: 

Day 1: Class 12

Day 2: Short Class 20

Week 3:

Day 1: Short Class 11 

Day 2: Short Class 41

Week 4:

Day 1: Short Class 32

Day 2: Short Class 36

Week 5:

Day 1: Short Class 37

Day 2: Short Class 2

Week 6: 

Day 1: Short Class 1 

Day 2: Short Class 88

Week 7: 

Day 1: Short Class 90 

Day 2: Short Class 54

Week 8:

Day 1: Class 29

Day 2: Short Class 36

Week 9:

Day 1: Short Class 77 

Day 2: Short Class 88

Week 10: 

Day 1: Short Class 32 

Day 2: Short Class 2

Week 11:

Day 1: Short Class 37

Day 2: Short Class 41

Week 12:

Day 1: Short Class 53

Day 2: Short Class 57

Just a reminder - when training in areas of weakness, limitation, or past injury - it’s really important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

I hope you enjoy the program!

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2 classes per week
  • 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 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...

  • 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 2: Shoulder IR/ER + Scapular Retraction

    This class is all about rotational capacity of the shoulders (Internal and External Rotation), and Retraction of the Scapula. This class is a shorter version of Class 10.

    Equipment Needed: Yoga Blocks, Tennis Balls (optional)

    Time Markers:
    0:15 CARs (warm up)
    9:40 Shoulder IR/ER (Tall Kneeling...

  • 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 20: Shoulder Abduction & Adduction

    This class will focus on Shoulder Abduction and Adduction

    Equipment Needed: Yoga Blocks

    Time Markers:
    0:08 CARs (warm up)
    2:30 Shoulder Adduction PAILs/RAILs + Lift Offs (Tripod Base)
    18:38 Shoulder Abduction PAILs/RAILs + Lift Offs (Prone Laying Base)
    35:32 Finishing CARs

    Here we’ll explore ...

  • 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 36: Shoulder IR/ER/Flex (intermediate+)

    This is an advanced shoulder class for IR, ER, and Flexion

    Equipment Needed: Yoga Blocks. Weights are optional.

    This class is great for anyone looking to advance their shoulder work, and this is our first class that targets 3 different PAILs/RAILs bases just for the shoulder.

    We’ll do 3 round...

  • 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...

  • Short Class 41: Shoulder Circuit

    Here’s a quick Shoulder Circuit snack

    Equipment Needed: Yoga blocks. Tennis balls and weights are optional.

    This will be an up-tempo class where we work multiple different shoulder drills. We’ll start the warm up doing bilateral movements, but after that we’ll work each shoulder individually -...

  • 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...

  • Short Class 54: Shoulder Flexion

    This will be a single joint focus class for Shoulder Flexion

    Equipment Needed: Yoga Blocks

    In conventional fitness we've created many overhead movements like shoulder presses, handstands, pull-ups, lat pulldowns, etc. All which require good Shoulder Flexion. Though if you assess the average per...

  • Short Class 57: Shoulder End-Range Control

    This class will help you develop greater end-range control of your shoulders

    Equipment Needed: Yoga blocks, and we'll use the wall for one drill. Weights are optional.

    We’ll work a series of different end-range control drills for every joint position of the shoulder (Flex/Ext/IR/ER/Abd/Add). Mo...

  • Short Class 77: Hip Abduction (Butterfly Base)

    This class will be for Hip Abduction utilizing the Butterfly base

    Equipment Needed: Yoga blocks

    The butterfly base is a common stretch, but we’ll turn a common stretch into a powerful mobility exercise through PAILs/RAILs and lift offs. Abduction is one of my favorite bases to PAILs/RAILs becau...

  • Short Class 88: Shoulder Extension

    This will be a single joint focus class for Shoulder Extension

    Equipment Needed: We’ll be using a stick

    We utilize a stick in this class, but if you don’t have a stick you can get creative. You can do this base from a kneeling position and you can prop your hand up on a table, chair, bench, or...

  • 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 ...