3 classes per week
This is a 3 month intermediate program that features class options from 15-30min. This is a great program for those who have time constraints and need shorter classes! We will focus on the Lower Back, Hips, and Spine.
Week 1:
Day 1: Short Class 7
Day 2: Short Class 90
Day 3: Short Class 113
Week 2:
Day 1: Short Class 59
Day 2: Short Class 77
Day 3: Short Class 130
Week 3:
Day 1: Short Class 7
Day 2: Short Class 96
Day 3: Short Class 156
Week 4:
Day 1: Short Class 43
Day 2: Short Class 90
Day 3: Short Class 158
Week 5:
Day 1: Short Class 59
Day 2: Short Class 113
Day 3: Short Class 156
Week 6:
Day 1: Short Class 160
Day 2: Short Class 77
Day 3: Short Class 130
Week 7:
Day 1: Short Class 79
Day 2: Short Class 141
Day 3: Short Class 154
Week 8:
Day 1: Short Class 43
Day 2: Short Class 90
Day 3: Short Class 156
Week 9:
Day 1: Short Class 7
Day 2: Short Class 162
Day 3: Short Class 113
Week 10:
Day 1: Short Class 43
Day 2: Short Class 127
Day 3: Short Class 59
Week 11:
Day 1: Short Class 79
Day 2: Short Class 75
Day 3: Short Class 130
Week 12:
Day 1: Short Class 90
Day 2: Short Class 7
Day 3: Short Class 156
I recommend to space out the sessions with an even amount of days in-between if possible. Example: Day 1 is a Monday, Day 2 is a Wednesday, Day 3 is a Friday.
Just a reminder - when training in areas of weakness, limitation, or past injury - it’s really important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, 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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Short Class 7: Spine Circuit
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... -
Short Class 43: Hip & Spine Circuit
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...
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Short Class 59: Low back & Hamstring Circuit
Equipment Needed: Yoga blocks. Tennis ball optional.
This will be an up-tempo class where we work multiple different movements, altering between hamstring and low back specific drills.
Low back and hamstrings are typically areas of tightness and weakness for people. So I wanted to offer a quic...
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Short Class 75: Hip IR/Abduction Frog Base (Advanced Class)
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 ...
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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 79: Spinal Segmentation Variations
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...
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Short Class 90: Hip Circuit (Intermediate Class)
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 ...
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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...
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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...
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Short Class 127: Hip Adduction
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...
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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, ...
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Short Class 141: Advanced Hip CARs
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...
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Short Class 154: Advanced Spinal Segmentations
This class will feature Advanced Spinal Segmentations
Equipment Needed: I’m going to be using dumbbells, a weight-belt, a kettlebell, and we need the wall for one movement. As always, weights are optional.
For a class like this, I recommend doing at least 3 months of Kinstretch beforehand.
Th...
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Short Class 156: Hip and Low Back Circuit
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-balanceThis is a circuit class where we work one movemen...
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Short Class 158: Low Back Warm Up
A low intensity and short class for the low back
Equipment Needed: A stick. I personally using a 5ft ‘Stick Mobility’ stick, which you can checkout here:
https://stickmobility.com/products/training-sticksThis session is a great way to warm up your low back before other forms of activities like...
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Short Class 160: Thoracic Spine Circuit
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 ...
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Short Class 162: Hip Extension (Advanced base)
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 ...
