4 classes per week
This is an intermediate program from that features classes from 20-48min. We will do 4 classes per week for 12 weeks and target the hips, knees, ankles/toes, and spine.
Week 1:
Day 1: Short Class 1
Day 2: Short Class 9
Day 3: Class 16
Day 4: Short Class 78
Week 2:
Day 1: Short Class 32
Day 2: Short Class 10
Day 3: Class 20
Day 4: Short Class 7
Week 3:
Day 1: Short Class 1
Day 2: Short Class 9
Day 3: Short Class 62
Day 4: Short Class 113
Week 4:
Day 1: Short Class 37
Day 2: Short Class 28
Day 3: Class 16
Day 4: Short Class 78
Week 5:
Day 1: Short Class 11
Day 2: Short Class 39
Day 3: Class 20
Day 4: Short Class 133
Week 6:
Day 1: Short Class 77
Day 2: Short Class 89
Day 3: Short Class 58
Day 4: Short Class 7
Week 7:
Day 1: Short Class 96
Day 2: Short Class 42
Day 3: Short Class 92
Day 4: Short Class 26
Week 8:
Day 1: Short Class 32
Day 2: Short Class 9
Day 3: Short Class 70
Day 4: Short Class 113
Week 9:
Day 1: Short Class 90
Day 2: Short Class 10
Day 3: Short Class 135
Day 4: Short Class 78
Week 10:
Day 1: Short Class 53
Day 2: Short Class 9
Day 3: Class 20
Day 4: Short Class 133
Week 11:
Day 1: Short Class 8
Day 2: Short Class 28
Day 3: Class 16
Day 4: Short Class 26
Week 12:
Day 1: Class 27
Day 2: Short Class 39
Day 3: Short Class 62
Day 4: Short Class 79
Just a reminder - when you’re training in areas of weakness, limitation, or past injury - it’s important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, 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!
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Short Class 133: Spine Lateral Flexion (QL Specific)
This class is for Spine Lateral Flexion
No equipment needed.
The QL is often an area of weakness and tightness for a lot of people, so I wanted to make a spine lateral flexion class to help target that area specifically.
Training spine lateral flexion PAILs/RAILs can be very tricky. A lot of...
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Short Class 135: Knee Extension
This class is for Knee Extension
Equipment needed: Yoga blocks, something to elevate your foot up like a balance pad/towel/yoga block, and ankle weight is optional.
This is a good option for those who have struggled with knee issues or those who are just looking to improve their overall knee ...
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Class 16: Knee Flexion & Extension
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...
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Class 20: Knee IR & ER
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... -
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....
