3 classes per week
This is a 3 month advanced 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 do 3 classes a week for 3 months. We will target Lower Back, Hips, and general Spine.
Week 1:
Day 1: Short Class 7
Day 2: Short Class 90
Day 3: Short Class 113
Week 2:
Day 1: Short Class 43
Day 2: Short Class 77
Day 3: Short Class 154
Week 3:
Day 1: Short Class 156
Day 2: Short Class 160
Day 3: Short Class 119
Week 4:
Day 1: Short Class 7
Day 2: Short Class 90
Day 3: Short Class 113
Week 5:
Day 1: Short Class 154
Day 2: Short Class 162
Day 3: Short Class 130
Week 6:
Day 1: Short Class 59
Day 2: Short Class 168
Day 3: Short Class 147
Week 7:
Day 1: Short Class 156
Day 2: Short Class 119
Day 3: Short Class 11
Week 8:
Day 1: Short Class 43
Day 2: Short Class 90
Day 3: Short Class 113
Week 9:
Day 1: Short Class 7
Day 2: Short Class 75
Day 3: Short Class 130
Week 10:
Day 1: Short Class 154
Day 2: Short Class 162
Day 3: Short Class 160
Week 11:
Day 1: Short Class 59
Day 2: Short Class 113
Day 3: Short Class 156
Week 12:
Day 1: Short Class 43
Day 2: Short Class 147
Day 3: Short Class 59
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, and Day 3 is a Friday/Saturday.
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. Always listen to your body 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 this program!
-
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 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... -
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...
-
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...
-
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 ...
-
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...
-
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 ...
-
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 119: Hip and Low Back Circuit
A Hip and Low Back Circuit
No Equipment Needed.
This will be an up-tempo class where we work multiple different movements, altering between hip and lumbar spine exercises.
If the pace of the class feels too fast, feel free to pause the video and go at your own pace.
You can do this class as a...
-
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 147: Advanced Thoracic CARs
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...
-
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...
-
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...
-
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 ...
-
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 ...
-
Short Class 168: Hip Abduction
This class will be for Hip Abduction utilizing a modified Cossack base
Equipment Needed: Yoga blocks
Abduction is one of my favorite bases to PAILs/RAILs because your hips feel so open and free afterwards (but also tender). The modified cossack base is a spicy one!
We will work 3 rounds of PAI...
