This class is all about rotational capacity of the shoulders (Internal and External Rotation), and Retraction of the Scapula. This class is a shorter version of Class 10.

Equipment Needed: Yoga Blocks, Tennis Balls (optional)

Time Markers:
0:15 CARs (warm up)
9:40 Shoulder IR/ER (Tall Kneeling...

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 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 ...

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 class is for the T-Spine. We’ll be focusing on Thoracic Extension & Rotation

Equipment: Yoga Blocks, A wall to put your back against, and something to anchor our hand down (we’re using a kettebell in the video). Also a stick will be optional.

Time Markers:
0:20 CARs (warm up)
6:05 Posteri...

This is an advanced shoulder class for IR, ER, and Flexion

Equipment Needed: Yoga Blocks. Weights are optional.

This class is great for anyone looking to advance their shoulder work, and this is our first class that targets 3 different PAILs/RAILs bases just for the shoulder.

We’ll do 3 round...

This is an advanced class for Scapular Protraction, Retraction, and Depression.

Equipment Needed: Yoga Blocks, a stick, and a stretching band. Weights are optional.

This class is great for anyone looking to advance their scapula work, and this is our first class that targets 3 different PAILs/R...

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 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 is for Neck (Cervical Spine) Flexion and Extension

No Equipment Needed.

The neck is an area that a lot of people have STI's (Shitty Tissue Issues). They lack strength and neurological control in this area, mostly because we rarely train this area to be strong in traditional strength ...

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...

This class will showcase a few different variations of Spinal Segmentations

Equipment Needed: Yoga blocks, something to sit on, resistance band (optional), and we’ll be using the wall in one drill.

There’s many bases and different ways to do your segmentations, and in this class we’ll offer you...

This class is for Neck (Cervical Spine) Lateral Flexion

No Equipment Needed.

The neck is an area that a lot of people have STI's (Shitty Tissue Issues). They lack strength and neurological control in this area, mostly because we rarely train this area to be strong in traditional strength traini...

This will be a short 15min circuit - a little shoulder snack.

No Equipment Needed

If you're short on time and want to butter up the shoulders, this one is for you.

Here’s the lineup for the class:

1. Shoulder CARs
2. Straight arm Capsular CARs in 3 different planes
3. Adduction/Abduction
4. ...

This will be a short 15min circuit for the Scapula.

Equipment Needed: Yoga blocks, resistance band, and a wall. A weight for a couple movements is optional.

We’ll work through several scapular movements, working one arm at a time and alternating back and forth.

We go at an uptempo pace, but i...

This is a warm up class specifically for the Spine

No equipment needed.

In this class we will warm up your entire spine through several different movements. This will be a circuit style class and we will be going at a slightly faster tempo. If you need to slow down, please feel free to pause th...