4 classes per week
WEEK 1:
Day 1 - Class 1
Day 2 - Class 2
Day 3 - Class 6
Day 4 - Class 7
WEEK 2:
Day 1 - Class 3
Day 2 - Class 4
Day 3 - Class 6
Day 4 - Class 7
WEEK 3:
Day 1 - Class 1
Day 2 - Class 2
Day 3 - Class 6
Day 4 - Short Class 15
WEEK 4:
Day 1 - Class 3
Day 2 - Class 4
Day 3 - Class 6
Day 4 - Short Class 18
This is a Hip/Shoulder/Scap/Spine program for beginner students. We will do classes 4x a week. If possible, here’s a nice way to program your schedule:
Monday: Day 1
Tuesday: Day 2
Wednesday: Off or Full Body CARs
Thursday: Day 3
Friday: Day 4
Saturday/Sunday: Off or Full Body CARs
You don’t have to start on a Monday or follow this exactly, this is just an example. On the days you don’t do classes - I highly recommend doing your full body CARs routine (Intro Video 5).
If you have any questions reach out to me. Hope you enjoy the program!
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Class 1: Hip IR, Hip Abduction
This class is all about buttering up the Hips!
If you feel medial knee pain in IR there’s more info down below, and check out this thread I made in the forum under the “Additional Content” section: https://kinstretchwithbeard.vhx.tv/forums/additional-content/39851-hip-ir-medial-knee-pain-alterna...
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Class 2: Shoulder IR/ER + Scapular Retraction
This class is all about the Shoulders and Scapula.
Equipment Needed: Yoga Blocks
Time Markers:
0:24 CARs (warm up)
14:45 Shoulder IR/ER Prep (Kneeling Base)
17:30 Shoulder IR PAILs/RAILs + Lift Offs (Side Lying Base)
38:45 Shoulder ER PAILs/RAILs + Lift Offs (Prone Lying Base)
58:00 Scapular R... -
Class 3: Hip ER, Flexion, & Extension
Another class for the Hips
Equipment Needed: Yoga Blocks. A stretching band (or a regular belt). Extra pad for your knee (if needed). Also possibly a stick for balance if you need it, but you could also use another prop or the wall.
Time Markers:
0:40 CARs (warm up)
17:00 Hip IR/ER Prep (Supine... -
Class 4: Shoulder Flexion & Adduction, Scapular Protraction
Another class for Shoulders and Scapula
Equipment Needed: An elevated surface to place our hands on, like a bench, chair, or coffee table. A band like TRX or Ring (or stretch band), or anything to grab onto like the inside of a door frame.
Time Markers:
0:45 CARs (warm up)
15:34 Shoulder Flexi... -
Class 6: Spine
This class is all about the Spine, and we'll throw in some Pelvic movements as well.
Equipment Needed: Yoga Blocks. If you have a stability ball or resistance/stretching band they could come in handy, but not necessary.
Time Markers:
0:40 CARs (warm up)
18:55 Jefferson Curls
24:25 Anterior/Po... -
Class 7: Progressed CARs + Hinges/Liftoffs
Here you get to train with me. We'll go through various movements for the hips, shoulders, scapula, and spine.
Equipment Needed: Yoga Blocks
Time Markers:
0:15 CARs (warm up)
16:50 Knee Hinges + Capsular Hip CARs (Side Lying Base)
22:10 Shoulder Swimmers (Prone Lying Base - Optional Block or ... -
Short Class 15: Scapular Depression & Elevation
This is our first Scapula only class, and we'll target both Scapular Depression and Elevation.
Equipment Needed: Stretch Band. I'm using the "OPTP Stretch Out Strap" and I got it on Amazon.
Time Markers:
0:15 CARs (warm up)
5:25 Scapular Elevation PAILs/RAILs (Seated Base)
14:13 Scapular Eleva... -
Short Class 18: Scapular Protraction & Retraction
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...
