Here you can follow along and do your CARs routine like a class. This CARs routine will feature different bases than the original one. This routine will also be slightly more advanced.

Equipment Needed: Tennis Balls (optional)

Time Markers:
0:20 Neck CARs (Collapsed Quadrupedal Base)
2:00 Spi...

Here you can follow along and do your CARs routine like a class.

Do your CARs with good intent and focus. Try not to compensate as best as you can, but it's totally normal to have compensations at first - this will get better over time.

Reminder - never push through any pain. Back out of any r...

This class is all about the Wrist. We'll target 3 joint positions for the wrist: flexion, extension, and ulnar deviation.

No equipment needed.

Time Markers:
0:08 Wrist CARs
2:10 Wrist Extension PAILs/RAILs (Collapsed Quadrupedal Base)
10:45 Wrist Extension Lift Offs (Collapsed Quadrupedal Base...

This class is all about the Elbows. We'll target 3 joint positions for the elbows: pronation, supination, and flexion.

Equipment needed: A Stick

Time Markers:
0:15 Pronation/Supination (Seated Base)
1:27 Elbow CARs (Seated Base)
2:32 Elbow Pronation PAILs/RAILs + Lift Offs (Seated Base)
20:28 ...

This class is all about the Spine, and we'll throw in some Pelvic movements as well.

No equipment needed, but If you have a stability ball or resistance/stretching band they could come in handy, but not necessary.

Time Markers:
0:10 CARs (warm up)
5:20 Advances Neck CARs (“Up-Beard” Base)
6:5...

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...

Addressing Rotational Deficits for the Ankle.

No equipment needed. Some sticks for balance might come in handy for our ankle inversion base, but we can use a wall for balance as well.

Time Makers:
0:16 CARs (warm up)
2:16 Ankle Inversion PAILs/RAILs (Standing Base)
18:00 Ankle Eversion PAILs/R...

Ankle and Big Toe Dorsiflexion Gains.

Equipment needed: For the Big Toe we can use two bases, one with zero equipment, one with a little creativity with books or something to elevate the big toe up (as shown in the video)

Time Markers:
0:20 CARs (warm up)
6:20 Big Toe Dorsiflexion PAILs/RAILs ...

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...

This class focuses on Shoulder Flexion and Extension

Equipment Needed: Yoga Blocks. A Stick (optional)

Time Markers:
0:16 CARs (warm up)
5:43 Shoulder Flexion PAILs/RAILs (Prone Lying Base)
12:58 Shoulder Flexion Lift Offs (Prone Lying Base)
16:50 Shoulder Extension PAILs/RAILs (Seated Base)
24...

This class will be more of a Full Body option. We'll target Shoulders, Scapula, Hips, and the Spine. We're also doing this in a circuit style, so get those minds right!

Equipment Needed: Yoga Blocks, Resistance Band is optional

Time Markers:
0:12 CARs (warm up)
10:47 Hip Kinetic Stretching (9...

This class is all about those intrinsic foot muscles.

Equipment: Small tower, regular towel, and possible a weight.

Time Markers:
** all drills are done from a seated base**
0:30 Intrinsic Foot Drills (warm up)
4:00 Intrinsic Strength Holds
5:20 Big Toe (Small Towel Drill)
7:24 Little Toes (...

This is our first Scapula only class, and we'll target both Scapular Depression and Elevation.

Equipment Needed: Stretch Band. I'm using the "OPTP Stretch Out Strap" and I got it on Amazon.

Time Markers:
0:15 CARs (warm up)
5:25 Scapular Elevation PAILs/RAILs (Seated Base)
14:13 Scapular Eleva...

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:...

This Class will feature both Scapular Protraction and Retraction

Equipment Needed: Yoga Blocks and a Stick or Stretching Band

Time Markers:
0:15 CARs (warm-up)
5:33 Scapular Retraction PAILs/RAILs (Prone Lying Base)
12:25 Scapular Retraction Lift Offs (Prone Lying Base)
14:10 Scapular Protract...

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 ...

Another skill based class. In this class we'll work on developing the perquisite joint mobility to help improve your pushup, and chest dips.

Equipment Needed: Yoga Blocks

Time Markers:
0:20 CARs (warm up)
4:36 Wrist Extension PAILs/RAILs + Lift Offs (Quadrupedal Base)
12:50 Shoulder Extension ...

This class is an advanced hip circuit. High tempo, advanced movements, and all the butter.

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

Time Markers:
0:38 Hip CARs (Standing Hands on Wall)
3:00 Knee Hinges in Hip Flexion (Supine Base)
5:07 Kinetic Stretching (Middle ...

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...

This is a skill based class for those who want to improve their front split.

Equipment Needed: Yoga Blocks. Tennis Ball (optional)

Time Markers:
0:25 CARs (warm up)
4:55 Anterior/Posterior Pelvic Tilts (Quadruped Base)
6:55 Side 1 Front Split PAILs/RAILs (Front Split Base)
17:55 Side 1 Hip Flex...

This Class is for Ankle Plantar Flexion & Dorsiflexion

Equipment Needed: Yoga Blocks, and something to prop your foot up (we’re using a balance pad in the video)

Time Markers:
0:17 CARs (warm up)
6:00 Ankle Plantar Flexion/Dorsiflexion (Seated Base)
17:15 Ankle Dorsiflexion PAILs/RAILs + Lift ...

This class is all about intrinsic hand muscles

Equipment Needed: A medium sized rubber band, and a hand sized squishy ball.

Time Markers:
0:25 Finger Lifts
4:00 Finger Flexion Squeezes
7:37 Half Finger Flexion Squeezes
10:05 Straight Finger Wrist CARs
12:20 Fist Squeezes w/ Ball
14:45 Straight...

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...

This class with feature PAILs/RAILs for Neck Flexion, Rotation, and Extension.

No Equipment Needed.

Time Markers:
0:25 Neck CARS
2:30 Extension/Flexion Segmentation
4:10 Neck Flexion PAILs/RAILs
10:15 Neck Rotation PAILs/RAILs
21:40 Neck Extension PAILs/RAILs
27:50 Finishing CARs

This is our ...