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...

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 very challenging both mentally and physically.

Equipment Needed: Yoga Blocks, Tennis Balls (optional)
...

In this class we’ll target Hip Flexion and Extension.

Equipment Needed: Yoga blocks and an elevated surface to place your leg on. Also sticks for balance if needed, but you could use other props for that.

In our hip flexion base I have Christa work in a bent knee position, but you could also wo...

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 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...

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 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...

This class will focus on Hip Abduction and Adduction

Equipment Needed: Yoga Blocks

Time Markers:
0:18 CARs (warm-up)
4:45 Hip Abduction PAILs/RAILs (Bear Sit Base)
12:37 Hip Abduction Lift Offs + Hovers (Bear Sit Base)
17:35 Hip Adduction PAILs/RAILs + Lift Offs (Elevated Side Lying Base)
34:...

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...

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 ...

Spinal Flexion Gains - Low Back Focus

Equipment Needed: A chair or bench to sit on. Slant board and resistance band are optional.

Time Markers:
0:20 CARs (warm up)
7:00 Roll Ups (Supine Base)
9:00 Anterior/Posterior Pelvic Tilts (Quadruped Base)
10:40 Spinal Flexion PAILs/RAILs (Seated Base)
...