4 classes per week

4 classes per week

This advanced program is specifically for the Lower back and Hips. We will do 4 classes per week for 3 months. For those who’ve already completed the beginner and intermediate Lower Back and Hip program, this is a great advanced progression to keep your progress going.

Week 1:
Day 1: Class 18
Day 2: Short Class 7
Day 3: Short Class 50
Day 4: Short Class 35

Week 2:
Day 1: Short Class 32
Day 2: Class 22
Day 3: Short Class 37
Day 4: Short Class 113

Week 3:
Day 1: Class 27
Day 2: Class 22
Day 3: Short Class 11
Day 4: Short Class 35

Week 4:
Day 1: Short Class 32
Day 2: Class 22
Day 3: Short Class 37
Day 4: Short Class 113

Week 5:
Day 1: Class 18
Day 2: Short Class 7
Day 3: Short Class 50
Day 4: Short Class 113

Week 6:
Day 1: Short Class 32
Day 2: Class 22
Day 3: Short Class 37
Day 4: Short Class 113

Week 7:
Day 1: Class 27
Day 2: Short Class 7
Day 3: Class 12
Day 4: Short Class 35

Week 8:
Day 1: Short Class 32
Day 2: Class 22
Day 3: Short Class 37
Day 4: Short Class 113

Week 9:
Day 1: Class 27
Day 2: Class 22
Day 3: Short Class 11
Day 4: Short Class 113

Week 10:
Day 1: Short Class 32
Day 2: Short Class 7
Day 3: Short Class 37
Day 4: Short Class 35

Week 11:
Day 1: Class 27
Day 2: Class 22
Day 3: Short Class 75
Day 4: Short Class 113

Week 12:
Day 1: Short Class 27
Day 2: Class 22
Day 3: Short Class 90
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.

I hope you enjoy the program!

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4 classes per week
  • Class 12: Hip Flexion & Extension

    This class is all about the Hips. We'll focus on Linear movements like Flexion and Extension.

    Equipment Needed: Yoga Blocks. Extra pad for your knee. Also possibly a stick for balance if you need it, but you could also use another prop or the wall.

    Time Markers:
    0:18 CARs (warm up)
    12:12 Hip Fl...

  • Class 18: Hip IR

    Here is our first Hip IR only class!

    Equipment Needed: Yoga blocks. Tennis ball and Anke weight optional.

    Time Markers:
    0:15 CARs (warm up)
    6:27 Hip Capsular CARs (Supine Base)
    10:10 Side 1 IR PAILs/RAILs + Lift Offs + Passive Range Holds (Half 90/90 Base)
    26:45 Side 2 IR PAILs/RAILs + Lift Of...

  • Class 22: Advanced Spine Circuit

    Spine...meet progressive overload (Advanced Class)

    Equipment Needed: Yoga Blocks. Weights are optional, but in the class we use Dumbbells, Kettlebells, Ankle Weights, and a weight belt.

    Time Markers:
    0:33 CARs (warm up)
    5:55 Weighted Thoracic CARs (Wide Stance Base)
    8:15 Loaded Spinal Segmenta...

  • Class 27: Advanced Hip IR/ER/Abduction

    This is an advanced class for Hip IR, ER, and Abduction

    Equipment Needed: Yoga Blocks. Ankles weights and tennis balls are optional.

    This may be one of our most advanced classes yet, so keep that in mind before joining in.

    We'll be working both Hip IR/ER at the same time in the 90/90 position....

  • Short Class 7: Spine Circuit

    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...

  • Short Class 11: Middle Splits

    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...

  • Short Class 27: Front Splits

    This is a skill based class for those who want to improve their front split.

    Equipment Needed: Yoga Blocks. Tennis Ball (optional)

    Time Markers:
    0:25 CARs (warm up)
    4:55 Anterior/Posterior Pelvic Tilts (Quadruped Base)
    6:55 Side 1 Front Split PAILs/RAILs (Front Split Base)
    17:55 Side 1 Hip Flex...

  • Short Class 32: Hip Flexion (Hamstring Specific)

    This is a hamstring specific mobility class

    Equipment Needed: Yoga blocks, a box to place your leg up on. Tennis ball, extra padding for your ankle/knee, and sticks for balance are optional…you can use a wall for balance, and get creative with the padding.

    Time Markers:
    0:30 CARs (warm up)
    8:...

  • Short Class 35: Spinal Flexion (Lumbar Focus)

    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)
    ...

  • Short Class 37: Hip Extension (Quad/Psoas/Hip Flexor Specific)

    We got a hip flexor/psoas specific class

    Equipment Needed: Yoga blocks, something to prop your leg up on (we use plyo boxes). Extra padding for your ankle/knee and sticks for balance are optional.

    A lot of people deal with “tight” hip flexors/psoas, and typically tightness = weakness, so utiliz...

  • Short Class 50: Hip ER

    This will be a single joint focused class, featuring Hip External Rotation.

    Equipment Needed: Yoga blocks (depending on your current mobility).

    Rotation is king when it comes to the hips, so if you struggle with rotational mobility, specifically in ER, this class will be great for you. I wanted...

  • Short Class 75: Hip IR/Abduction Frog Base (Advanced Class)

    This is an advanced class for Hip IR/Abduction while utilizing frog base

    Equipment Needed: Yoga Blocks

    The frog base is pretty advanced, as is the cues in this class, so keep that in mind before jumping in.

    We'll be working both Hip IR and abduction at the same time in the frog base. This can ...

  • Short Class 90: Hip Circuit (Intermediate Class)

    This class is an advanced hip circuit. Quick tempo, advanced movements, and extra buttery.

    Equipment Needed: Yoga blocks. Tennis balls and ankle weights optional.

    In this class we’ll flow through several different movements. If the pace of the class feels too fast, feel free to pause the video ...

  • Short Class 113: Low Back Rotation

    Our first ever low back rotation class!

    No equipment needed. But if you have limitations in your low back rotation, using yoga blocks can help decrease the overall range of motion in our PAILs/RAILs base.

    This class is great for the low back, SI Joint, and even for the hips.

    If the low back o...