Class 7: Progressed CARs + Hinges/Liftoffs
2 classes per week
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1h 1m
Here you get to train with me. We'll go through various movements for the hips, shoulders, scapula, and spine.
Equipment Needed: Yoga Blocks
Time Markers:
0:15 CARs (warm up)
16:50 Knee Hinges + Capsular Hip CARs (Side Lying Base)
22:10 Shoulder Swimmers (Prone Lying Base - Optional Block or Standing)
24:17 Jefferson Curls (Standing Base)
26:00 Hip Lift Offs + Knee Extension (Bear Sit Base)
29:05 Scapular CARs (Quadrupedal Base)
31:25 Knee Hinges (Supine Lying Base)
34:00 Spinal Rotation + Isometric Holds (Tall Kneeling Base)
36:00 Shoulder CARs with Arm in Flexion (Standing Base)
39:00 Passive Hold (Middle Split Base)
41:10 Hip Flexion Lift Offs (Middle Split Base)
43:05 Hip Flexion Lift Offs + Hovers (Middle Split Base)
45:30 Shoulder Swimmers Round 2 (Prone Lying Base - Optional Block or Standing)
48:50 Hip Lift Offs + Rotation + Knee Hinge (90/90 Base)
54:40 Scapular Retraction + Elbow HInge (Standing Hip Hinge Base)
56:05 Finishing CARs
These movements are more about strengthening your current ranges of motion, and developing greater neurological control over your body.
Try to do the movements slow, and control yourself throughout all of your ranges of motion. The level of difficulty will be dependent on level of irradiation and fighting for your outer ranges of motion. Always remain in pain-free ranges of motion.
For my beginners - It's important to go at your own pace, and only create as much tension as you feel comfortable. Don't try to force your body to look like mine. Just try to work within the ranges of motion that you have, and never go into any ranges of motion that create pain.
Hope y'all had fun with this one!
Up Next in 2 classes per week
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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 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...
