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...

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...

This is an advanced class for Hip IR, ER, and Abduction

Equipment Needed: Yoga Blocks. Ankles weights and tennis balls are optional.

This may be one of our most advanced classes yet, so keep that in mind before joining in.

We'll be working both Hip IR/ER at the same time in the 90/90 position....

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...

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...

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 ...

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...

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 a skill based class for those who want to improve their front split.

Equipment Needed: Yoga Blocks. Tennis Ball (optional)

Time Markers:
0:25 CARs (warm up)
4:55 Anterior/Posterior Pelvic Tilts (Quadruped Base)
6:55 Side 1 Front Split PAILs/RAILs (Front Split Base)
17:55 Side 1 Hip Flex...

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 ...

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 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 Knee Flexion

Equipment needed: Yoga blocks. Extra padding for your knee and sticks for balance are optional.

Many people struggle with bending their knee with good range and strength - so this class will be a good option for those needing to improve this area.

We’l...

This is an advanced class for Hip IR/Abduction while utilizing frog base

Equipment Needed: Yoga Blocks

The frog base is pretty advanced, as is the cues in this class, so keep that in mind before jumping in.

We'll be working both Hip IR and abduction at the same time in the frog base. This can ...

This will be a single joint focus class for Ankle inversion

Equipment Needed: We’ll be using sticks for balance

The ankle inversion sprain is the most common ankle sprain. Injuries happen when the load going into the tissue exceeds the load bearing capacity of the tissue, so the tissue will y...

This class is an advanced hip circuit. Quick tempo, advanced movements, and extra buttery.

Equipment Needed: Yoga blocks. Tennis balls and ankle weights optional.

In this class we’ll flow through several different movements. If the pace of the class feels too fast, feel free to pause the video ...

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...

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...

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 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 Thoracic CAR variations

Equipment Needed: Yoga block, some type of weight (dumbbell, kettlebell, weight plate, etc.), and stability ball is optional.

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

This is essentially a ci...