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 class is all about rotational capacity of the hips. Targeting both Internal and External Rotation. This class is a shorter version of Class 9.

Equipment Needed: Yoga Blocks

Time Markers:
0:10 CARs (warm up)

9:35 Hip IR PAILs/RAILs + Lift Offs (90/90 Base)

28:00 Hip ER PAILs/RAILs + Lift...

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 will be a great Full Body option. We'll target Shoulders, Scapula, Hips, and the Spine. We're also doing this in a circuit style, so minimal breaks, and a lot of work. This class is a shorter version of Class 11.

Equipment Needed: Yoga Blocks.

Tme Markers:
0:15 CARs (warm up)
11:30 ...

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 is all about the Elbows. We'll target 3 joint positions for the elbows: pronation, supination, and flexion.

Equipment needed: A Stick

Time Markers:
0:15 Pronation/Supination (Seated Base)
1:27 Elbow CARs (Seated Base)
2:32 Elbow Pronation PAILs/RAILs + Lift Offs (Seated Base)
20:28 ...

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 focuses on Shoulder Flexion and Extension

Equipment Needed: Yoga Blocks. A Stick (optional)

Time Markers:
0:16 CARs (warm up)
5:43 Shoulder Flexion PAILs/RAILs (Prone Lying Base)
12:58 Shoulder Flexion Lift Offs (Prone Lying Base)
16:50 Shoulder Extension PAILs/RAILs (Seated Base)
24...

This class will be for the Neck and the Pelvis

Equipment Needed: Yoga Blocks

Time Markers:
0:13 CARs (warm up)
1:30 Anterior/Posterior Pelvic Tilts (Quadrupedal Base)
3:15 Neck CARs (Elevated Prone Base)
4:50 Anterior/Posterior Pelvic Tilts (Bridge Base)
6:30 Neck CARs (Elevated Supine Base)
8...

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 class with feature PAILs/RAILs for Neck Flexion, Rotation, and Extension.

No Equipment Needed.

Time Markers:
0:25 Neck CARS
2:30 Extension/Flexion Segmentation
4:10 Neck Flexion PAILs/RAILs
10:15 Neck Rotation PAILs/RAILs
21:40 Neck Extension PAILs/RAILs
27:50 Finishing CARs

This is our ...

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 class is for the toes and the intrinsic foot muscles

Equipment Needed: Something to sit on and yoga blocks.

High-quality shoes, low-quality feet. This is a big problem in modern society. We wear overly supportive shoes, we don’t spend a lot of time barefoot, and over time all of our intri...

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...

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...

Full Body Circuit

Equipment Needed: Yoga Blocks, and a wall (for 1 drill)

We’ll start with full body CARs, then turn our focus on the Shoulders/Scap/Hips/Spine.

This an up-tempo class. If I’m moving too fast in the class, always give yourself the freedom to pause the video and go at your own ...

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...

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...

This will be a single joint focus class for Big Toe Dorsiflexion

Equipment Needed: Something to elevate your big toe - we’re using a book in the class.

This is a very important joint position that is often overlooked. Having good Big Toe Dorsiflexion is incredibly important for all things dyna...

This class is all about the Spine.

Equipment Needed: Yoga Blocks and we’ll be using a wall from a couple drills.

In this class we'll go through different drills for the spine with a slightly more up tempo pace. Please go at your own pace though, if you need to pause the video and slow things do...