3 classes per week
This is a 3 month Lower Body program that features some shorter class options. We will do 3 classes per week and target the hips, knees, and ankles/toes/foot.
This is a similar designed program to my ‘Lower Body’ program, but the big difference is the length of classes. In this ‘SHORT’ program, all the classes here range from 20-48min from start to finish. Whereas in my original Lower Body program, month one classes are around 50-75min and classes for months 2-3 range from 30-60min. So this SHORT program is for those who’s till want high quality work but with shorter class options.
Week 1:
Day 1: Short Class 1
Day 2: Short Class 10
Day 3: Short Class 92
Week 2:
Day 1: Short Class 1
Day 2: Short Class 9
Day 3: Short Class 58
Week 3:
Day 1: Short Class 37
Day 2: Short Class 28
Day 3: Class 16
Week 4:
Day 1: Short Class 1
Day 2: Short Class 9
Day 3: Class 20
Week 5:
Day 1: Short Class 96
Day 2: Short Class 10
Day 3: Class 16
Week 6:
Day 1: Short Class 1
Day 2: Short Class 9
Day 3: Class 20
Week 7:
Day 1: Short Class 77
Day 2: Short Class 28
Day 3: Class 16
Week 8:
Day 1: Short Class 1
Day 2: Short Class 39
Day 3: Short Class 62
Week 9:
Day 1: Short Class 37
Day 2: Short Class 9
Day 3: Class 20
Week 10:
Day 1: Short Class 32
Day 2: Short Class 10
Day 3: Class 16
Week 11:
Day 1: Short Class 1
Day 2: Short Class 28
Day 3: Short Class 62
Week 12:
Day 1: Short Class 77
Day 2: Short Class 39
Day 3: Class 20
If you have the time available, I would recommend doing your full body CARs routine (intro video 5) on the days where you don't 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 in the beginning, 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. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!
I hope you enjoy the program!
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Class 16: Knee Flexion & Extension
This class is all about the Knees. We'll target Knee Flexion and Extension.
Equipment needed: Yoga blocks (or something to elevate your foot up), an extra cushion (we use an airex pad in the class), and something for balance like sticks/chairs/or placing your hand against the wall.
Time Markers...
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Class 20: Knee IR & ER
Knee IR and ER - Rotations GAINS
Equipment Needed: Something to prop your foot up (we're using a balance pad).
Time Markers:
0:15 CARs (warm up)
3:00 Knee Capsular CARs (Seated Base)
4:30 Internal Rotation PAILs/RAILs + Lift Offs (Modified 90/90 Base)
25:30 External Rotation PAILs/RAILs + Lift... -
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 9: Ankle Inversion & Eversion
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... -
Short Class 10: Ankle and Big Toe Dorsiflexion
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 ... -
Short Class 28: Ankle Plantarflexion & Dorsiflexion
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 ... -
Short Class 32: Hip Flexion (Hamstring Specific)
This is a hamstring specific mobility class
Equipment Needed: Yoga blocks, a box to place your leg up on. Tennis ball, extra padding for your ankle/knee, and sticks for balance are optional…you can use a wall for balance, and get creative with the padding.
Time Markers:
0:30 CARs (warm up)
8:... -
Short Class 37: Hip Extension (Quad/Psoas/Hip Flexor Specific)
We got a hip flexor/psoas specific class
Equipment Needed: Yoga blocks, something to prop your leg up on (we use plyo boxes). Extra padding for your ankle/knee and sticks for balance are optional.
A lot of people deal with “tight” hip flexors/psoas, and typically tightness = weakness, so utiliz...
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Short Class 39: Toes and Intrinsic Foot Strength
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...
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Short Class 58: Knee IR
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...
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Short Class 62: Knee End-Range Control
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...
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Short Class 77: Hip Abduction (Butterfly Base)
This class will be for Hip Abduction utilizing the Butterfly base
Equipment Needed: Yoga blocks
The butterfly base is a common stretch, but we’ll turn a common stretch into a powerful mobility exercise through PAILs/RAILs and lift offs. Abduction is one of my favorite bases to PAILs/RAILs becau...
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Short Class 92: Knee External Rotation
This will be a single joint focus class for Knee External Rotation.
No equipment needed.
The fundamental motion of our knee is rotation. So in order to expand space (“mobility”) within the joint capsule it's important to establish rotational capacity. In this class we’ll target external rotatio...
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Short Class 96: Hip Flexion
This is a single joint focus class for Hip Flexion
Equipment Needed: Yoga blocks, a box to place your leg up on, and something for balance (we use sticks).
Having good hip flexion is important for many different goals, such as: squats, lunges, deadlifts, leg presses, jumping, running, hiking, e...
