3 classes per week
This program is for beginners who want to target the hips and spine (with a focus on their lumbar spine). This is a 3 month program that shows you how to progress from my basic beginner classes to slightly more advanced beginner classes. We will be doing 3 classes per week.
Week 1:
Day 1: Class 6
Day 2: Class 1
Day 3: Short Class 46
Week 2:
Day 1: Class 6
Day 2: Class 3
Day 3: Short Class 46
Week 3:
Day 1: Class 6
Day 2: Class 1
Day 3: Short Class 46
Week 4:
Day 1: Class 6
Day 2: Class 3
Day 3: Short Class 46
Week 5:
Day 1: Short Class 78
Day 2: Short Class 1
Day 3: Short Class 35
Week 6:
Day 1: Short Class 78
Day 2: Class 29
Day 3: Short Class 113
Week 7:
Day 1: Short Class 78
Day 2: Short Class 1
Day 3: Short Class 46
Week 8:
Day 1: Short Class 78
Day 2: Class 29
Day 3: Short Class 35
Week 9:
Day 1: Short Class 78
Day 2: Short Class 1
Day 3: Short Class 113
Week 10:
Day 1: Short Class 78
Day 2: Class 12
Day 3: Short Class 46
Week 11:
Day 1: Short Class 78
Day 2: Short Class 1
Day 3: Short Class 35
Week 12:
Day 1: Short Class 78
Day 2: Class 12
Day 3: Short Class 113
I recommend spacing out the sessions throughout your week. Example: Day 1 is a Monday, Day 2 is a Wednesday, Day 3 is a Friday.
If possible, I would recommend doing your full body CARs routine (intro video 5) on the days where you don't do classes.
Just a reminder - when training in areas of past injury/pain/dysfunction - it’s really important to keep your intensity levels low at first. The quality of tissue in these areas could be weak, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low initially if you have to, 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.
I hope you enjoy the program!
-
Class 1: Hip IR, Hip Abduction
This class is all about buttering up the Hips!
If you feel medial knee pain in IR there’s more info down below, and check out this thread I made in the forum under the “Additional Content” section: https://kinstretchwithbeard.vhx.tv/forums/additional-content/39851-hip-ir-medial-knee-pain-alterna...
-
Class 3: Hip ER, Flexion, & Extension
Another class for the Hips
Equipment Needed: Yoga Blocks. A stretching band (or a regular belt). Extra pad for your knee (if needed). Also possibly a stick for balance if you need it, but you could also use another prop or the wall.
Time Markers:
0:40 CARs (warm up)
17:00 Hip IR/ER Prep (Supine... -
Class 6: Spine
This class is all about the Spine, and we'll throw in some Pelvic movements as well.
Equipment Needed: Yoga Blocks. If you have a stability ball or resistance/stretching band they could come in handy, but not necessary.
Time Markers:
0:40 CARs (warm up)
18:55 Jefferson Curls
24:25 Anterior/Po... -
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 35: Spinal Flexion (Lumbar Focus)
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)
... -
Short Class 46: Hinge Point - Lumbar Spine
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...
-
Short Class 78: Spine Circuit
This class is all about the Spine.
Equipment Needed: Yoga Blocks and we’ll be using a wall from a couple drills.
In this class we'll go through different drills for the spine with a slightly more up tempo pace. Please go at your own pace though, if you need to pause the video and slow things do...
-
Short Class 113: Low Back Rotation
Our first ever low back rotation class!
No equipment needed. But if you have limitations in your low back rotation, using yoga blocks can help decrease the overall range of motion in our PAILs/RAILs base.
This class is great for the low back, SI Joint, and even for the hips.
If the low back o...
-
Short Class 130: Low Back Extension
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, ...
-
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...
