This is a single joint focus class for Hip Adduction

No Equipment Needed

We’ll be working 3 rounds of PAILs/RAILs in our adduction base, but always listen to your body and go at your own pace. If 3 rounds feels like too much or if this is an area that's been problematic for you, just stick to j...

This is a single joint focus class for Elbow Extension

Equipment needed: We just use a wall for our extension PAILs/RAILs base

Elbows are typically undertrained in most strength programs and they’re often asked to absorb a lot of force in conventional weight training/calisthenics movements, an...

This class is for Lumbar Spine Extension

No equipment needed.

Lumbar extension is an area where many people are limited and weak, so we can utilize this class to help improve our capacity in this range of motion.

Now please be mindful that if your low back is an area of weakness, limitation, ...

This class is for Spine Lateral Flexion

No equipment needed.

The QL is often an area of weakness and tightness for a lot of people, so I wanted to make a spine lateral flexion class to help target that area specifically.

Training spine lateral flexion PAILs/RAILs can be very tricky. A lot of...

This class is for Knee Extension

Equipment needed: Yoga blocks, something to elevate your foot up like a balance pad/towel/yoga block, and ankle weight is optional.

This is a good option for those who have struggled with knee issues or those who are just looking to improve their overall knee ...

This is a 20min Full Body circuit. We'll target your full body from your neck down to your ankles.

No equipment needed.

I know people have busy schedules and sometimes they just need a quick full body butter session, so this is a great class to target in those times!

I hope you enjoy the class!

This will be a single joint focus class for Ankle Eversion

Equipment Needed: Something to prop your foot up (in eversion) and something to balance with. I’ll be using a slant board for my foot and sticks for balance, but you could also use a book or weight plate for your foot and place your han...

This class will feature Advanced Hip CAR variations


Equipment Needed: Ankle Weights, Tennis Ball, and Yoga block are all optional, but the Weights and Ball are great tools to help make movements more advanced.

Here’s a link to some ankle weights on amazon:
https://tinyurl.com/ankle-weight

...

This class will feature Advanced Shoulder CAR variations

Equipment Needed: Light Dumbbells and 2 tennis balls

Here’s a link to some light dumbbells on amazon:
https://tinyurl.com/light-weights

For a class like this, I recommend doing at least 3 months of Kinstretch beforehand.

This is essen...

This is an advanced full body circuit

Equipment Needed: Yoga block. Ankle weight and dumbbells/weight optional.

For a class like this, I recommend doing at least 3 months of Kinstretch beforehand.

This is essentially a circuit class where we’ll be going through several advanced movements one...

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

Equipment Needed: I’ll be using an ankle weight and dumbbells, but as always, weights are optional.

We work through a series of wrist mobility exercises, including Wrist Ext...

Hip and Low Back butter

Equipment Needed: Yoga blocks, and something to elevate your leg on (I’m using a chair with a cushioned pad).

For those interested in the cushion pad I'm using, here is the one I bought:
https://tinyurl.com/pad-balance

This is a circuit class where we work one movemen...

This is a circuit style class for the Ankles/Feet.

Equipment Needed: Yoga block, chair, and slant board. A cushioned pad (I’m using a balance pad) would be good, but if you don’t have one, you can use a folded up towel instead. I’m also using an ankle weight for one of the movements, but that’s ...

A circuit class for the Thoracic Spine!

Equipment Needed: a stick and foam roller (or you can try using a yoga block instead). Dumbbell is optional. We’ll also be up against the wall for one movement.

In this class we’ll flow through several different movements. If the pace of the class feels ...

This is a hip extension specific class

Equipment Needed: Yoga blocks

In this class we’ll utilize an advanced hip extension base (which is incredibly spicy). Training hip extension is a great way to target the hip flexors, psoas, and quad muscles. A lot of people struggle with tightness in this ...

In this class we’ll do an upper mobility routine while sitting in a chair

No equipment needed, just your chair!

This is a good routine for anyone nursing a lower body injury, or for those sitting at a desk or on the couch, or anyone who might struggle getting down on the floor.

I hope you enj...

Full body warm up class for racquet sports

In this class, we’ll warm up your joints through several different movements in an up-tempo, circuit-style format. The goal is to prep your body for racquet or rotational sports (such as tennis, pickleball, squash, etc). You can even use this class befo...

This is a single joint focus class for Wrist Extension

No equipment needed.

The wrist is commonly undertrained and extension is where most are limited in. This is a range of motion that’s especially important in certain movements like handstands, pushups, front squats, straight arm planks, and ...

This class will be for Hip Abduction utilizing a modified Cossack base

Equipment Needed: Yoga blocks

Abduction is one of my favorite bases to PAILs/RAILs because your hips feel so open and free afterwards (but also tender). The modified cossack base is a spicy one!

We will work 3 rounds of PAI...