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 Shoulder Swimmers (Prone Lying Base)

15:20 Straight Leg Hip CARs (Side Lying Base)

19:35 Scapular CARs (Quadrupedal Base)

21:05 Segmental Bridges (Supine Base)

23:33 Scapular Retraction + Elbow Hinges (Standing Hip Hinge Base)

25:05 Jefferson Curls (Standing Base)

27:40 Shoulder CARs (Side Lying Base)

31:20 Hip Lift Offs + Knee Hinge (Modified 90/90 Base)

33:45 Hip Lift Offs + Rotation (Modified 90/90 Base)

35:20 Spine CARs + Isometric Holds (Standing Base)

37:20 Segmental Bridges Round 2 (Supine Base)

39:00 Shoulder IR/ER (Tall Kneeling Base)

For anyone who wants a full body option, but the regular classes are too long - you can do this shorter version in replace of that. You won’t get as much work and time under tension, but it may be appropriate for people who lack the ability to schedule longer sessions. Or you can also program this shorter class in addition to the regular class in your weekly routine, which will give you more inputs on possible priority areas. Ideally priority areas are targeted 2x a week, and you can develop the capacity to train it 3x a week as well. Progressive overload should be done intelligently through weeks of training and gradual progression.

Hope you enjoy it!