This is a 3 month Lower Back and Hips program that features some shorter class options. We will do 4 classes per week and target the hips, low back, and the general spine.

This is a similar designed program to my ‘Lower Back + Hips’ program, but the big difference is the length of classes. In this ‘SHORT’ program, all the classes here range from 20-48min from start to finish. Whereas in my original Lower Back + Hips program, month one classes are around 50-75min and classes for months 2-3 range from 30-60min. So this SHORT program is for those who’s till want high quality work but with shorter class options.

Week 1:
Day 1: Short Class 1
Day 2: Short Class 78
Day 3: Short Class 37
Day 4: Short Class 46

Week 2:
Day 1: Short Class 1
Day 2: Short Class 78
Day 3: Short Class 59
Day 4: Short Class 46

Week 3:
Day 1: Short Class 1
Day 2: Short Class 78
Day 3: Short Class 37
Day 4: Short Class 46

Week 4:
Day 1: Short Class 1
Day 2: Short Class 7
Day 3: Short Class 59
Day 4: Short Class 35

Week 5:
Day 1: Short Class 37
Day 2: Short Class 78
Day 3: Short Class 32
Day 4: Short Class 46

Week 6:
Day 1: Short Class 1
Day 2: Short Class 7
Day 3: Short Class 59
Day 4: Short Class 35

Week 7:
Day 1: Short Class 37
Day 2: Short Class 78
Day 3: Short Class 32
Day 4: Short Class 46

Week 8:
Day 1: Short Class 1
Day 2: Short Class 7
Day 3: Short Class 59
Day 4: Short Class 113

Week 9:
Day 1: Short Class 37
Day 2: Short Class 78
Day 3: Short Class 32
Day 4: Short Class 35

Week 10:
Day 1: Short Class 1
Day 2: Short Class 7
Day 3: Short Class 59
Day 4: Short Class 113

Week 11:
Day 1: Short Class 37
Day 2: Short Class 78
Day 3: Short Class 32
Day 4: Short Class 35

Week 12:
Day 1: Short Class 1
Day 2: Short Class 7
Day 3: Short Class 77
Day 4: Short Class 113

I recommend spacing out the sessions throughout your week. Example: Day 1 is a Monday, Day 2 is a Tuesday, Day 3 is a Thursday. Day 4 is a Friday. Since we’re targeting the same joint (hips / spine) twice, we just want to make sure we allow for a few days of recovery before targeting the same joint again.

If you have the time available, I would recommend doing your full body CARs routine (intro video 5) on the days where you don't do classes.

Just a reminder - when training in areas of past injury/pain/dysfunction - it’s really important to keep your intensity levels low at first. The quality of tissue in these areas could be weak, 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. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, 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. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

I hope you enjoy the program!