Spinal Flexion Gains - Low Back Focus

Equipment Needed: A chair or bench to sit on. Slant board and resistance band are optional.

Time Markers:
0:20 CARs (warm up)
7:00 Roll Ups (Supine Base)
9:00 Anterior/Posterior Pelvic Tilts (Quadruped Base)
10:40 Spinal Flexion PAILs/RAILs (Seated Base)
...

This class is for the toes and the intrinsic foot muscles

Equipment Needed: Something to sit on and yoga blocks.

High-quality shoes, low-quality feet. This is a big problem in modern society. We wear overly supportive shoes, we don’t spend a lot of time barefoot, and over time all of our intri...

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 -...

This will be a Calf Specific Class where we train ankle dorsiflexion while in knee extension

Equipment Needed: Slant Board, and sticks for balance (if needed).

A lot of people deal with “tight” calves, and like I always say…tightness typically = weakness, so utilizing drills like PAILs/RAILs wi...

A Hip and Spine Circuit 🧈

No Equipment Needed: We can use certain equipment to advance movements (like blocks, stability balls, weights), but that’s always optional. You can also use blocks to regress certain movements if needed.

This will be an up-tempo class where we work multiple different m...

This class is specific to those who struggle with a tight chest

Equipment Needed: Yoga blocks. A wall, and something to put your hands on (we use an exercise bench).

The chest is a common area people complain about tightness, so I wanted to make a class specific to this area/issue. Here we’ll ...

This class is for everyone trying to level up their pull-up skills

Equipment Needed: Yoga blocks and a pull-up bar (ideally mounted and stable).

Our first PAILs/RAILs base will be for shoulder flexion, which is a perquisite range we need to develop for the pull-ups.

After that we’ll go into a...

Hinge Point Training for the Lumbar Spine

Equipment needed: A Powerband (or pull-up band)

A healthy spine is where each spinal joint has the ability to move, with control, relative to another. Each joint should be unrestricted in its motion. We want forces to be distributed across the spine eve...

In this class we’ll target both Wrist Flexion and Extension

No equipment needed.

The wrist is commonly undertrained, and especially important in certain movements like handstands, pushups, front squats, muscle ups, straight arm planks, etc.

This class will be a great option for those who have ...

Full Body Circuit

Equipment Needed: Yoga Blocks, and a wall (for 1 drill)

We’ll start with full body CARs, then turn our focus on the Shoulders/Scap/Hips/Spine.

This an up-tempo class. If I’m moving too fast in the class, always give yourself the freedom to pause the video and go at your own ...

All about Shoulder IR - single joint focused class

No equipment needed: Though you can use a yoga block for your head to rest on during our IR base if you like.

The fundamental motion of our shoulder is rotation. So in order to expand space (“mobility”) within a joint capsule we must first esta...

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...

A skill based class that works towards a better forward fold

No Equipment Needed: If you have limited mobility you may need a stretching band.

This class is all about developing a buttery forward fold, and we’ll be training the position specifically in our PAILs/RAILs base. You can expect all k...

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...

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...

This will be a single joint focus class for Elbow Pronation

Equipment needed: A short stick.

Elbows are typically undertrained in most strength programs, and they’re often asked to absorb a lot of force in conventional movements. For those who have limitations in their pronation this can becom...

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...

This will be a single joint focus class for Knee Internal Rotation.

No Equipment needed

The fundamental motion of our knee is rotation. So in order to expand space (“mobility”) within the joint capsule we must first establish rotational capacity. The most important for the knee being internal r...

Equipment Needed: Yoga blocks. Tennis ball optional.

This will be an up-tempo class where we work multiple different movements, altering between hamstring and low back specific drills.

Low back and hamstrings are typically areas of tightness and weakness for people. So I wanted to offer a quic...

This will be a single joint focus class for Scapular Retraction

Equipment needed: Yoga blocks and in one drill we're going to be using the wall.

Retraction is one of the most commonly limited areas for peoples in their scapula. In conventional fitness we're often told to retract our scapula to ...

This will be a single joint focus class for Shoulder External Rotation

The fundamental motion of our shoulder is rotation. So in order to expand space (“mobility”) within a joint capsule we must first establish rotational capacity. We have a single joint focus class for Shoulder IR and now we ha...

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

Equipment Needed: Yoga blocks and extra padding for your knees. Ankle weight is optional.

We’ll work a series of different end-range control drills for every position of the knee (Flexion, Extension, IR/ER). Movements such...

Single joint focus class for Dorsiflexion.

No Equipment Needed.

Ankle Dorsiflexion is very important for squatting, lunging, running, jumping, and many other movements.
I often see people hammer away at hip mobility drills to improve their squat, and they don't address their limitation in ankle...

Single joint focus class for Scapular Protraction

Equipement needed: Yoga blocks.

Protraction is a range that we typically rest in often in our daily lives - at the desk, on the couch, etc. Most have solid passive range of motion here because of that, but they lack the active strength and cont...