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 Wrist. We'll target 3 joint positions for the wrist: flexion, extension, and ulnar deviation.

No equipment needed.

Time Markers:
0:08 Wrist CARs
2:10 Wrist Extension PAILs/RAILs (Collapsed Quadrupedal Base)
10:45 Wrist Extension Lift Offs (Collapsed Quadrupedal Base...

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 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 -...

In this class we’ll target both Wrist Flexion and Extension

No equipment needed.

The wrist is commonly undertrained, and especially important in certain movements like handstands, pushups, front squats, muscle ups, straight arm planks, etc.

This class will be a great option for those who have ...

This will be a single joint focus class for Elbow Pronation

Equipment needed: A short stick.

Elbows are typically undertrained in most strength programs, and they’re often asked to absorb a lot of force in conventional movements. For those who have limitations in their pronation this can becom...

This is a single joint focus class for Wrist Extension

No equipment needed.

The wrist is commonly undertrained and extension is where most are limited in. This is a range of motion that’s especially important in certain movements like handstands, pushups, front squats, straight arm planks, and ...

Single joint focus class for Scapular Protraction

Equipement needed: Yoga blocks.

Protraction is a range that we typically rest in often in our daily lives - at the desk, on the couch, etc. Most have solid passive range of motion here because of that, but they lack the active strength and cont...

This will be a single joint focus class for Elbow Supination

Equipment Needed: A chair is optional. You can also do the base standing up.

Elbows are typically undertrained in most strength programs and they’re often asked to absorb a lot of force in conventional movements. For those who have ...

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...

Short Class 99: Wrist Flexion

A single joint focused class for Wrist Flexion.

No equipment needed.

This class will be a great option for those who have struggled with wrist issues or have certain movement goals that require more range of motion and strength in their wrists.

We’ll work 3 round...

This is a single joint focus class for Elbow Flexion

Equipment needed: Yoga block and we use a wall

Elbows are typically undertrained in most strength programs and they’re often asked to absorb a lot of force in conventional weight training/calisthenics movements. So many upper body movements ...

This is a warm up class specifically for the Wrist

Equipment needed: Tennis balls (optional)

In this class we will warm up your wrists 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 f...

This is a warm up class specifically for the Elbows

Equipment Needed: A wall. Tennis ball and a light dumbbell are optional but not mandatory.

In this class we will warm up your elbows through several different movements. This will be a circuit style class and we will be going at a slightly fas...

This is a single joint focus class for Elbow Extension

Equipment needed: We just use a wall for our extension PAILs/RAILs base

Elbows are typically undertrained in most strength programs and they’re often asked to absorb a lot of force in conventional weight training/calisthenics movements, an...