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 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 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 be for the Neck and the Pelvis

Equipment Needed: Yoga Blocks

Time Markers:
0:13 CARs (warm up)
1:30 Anterior/Posterior Pelvic Tilts (Quadrupedal Base)
3:15 Neck CARs (Elevated Prone Base)
4:50 Anterior/Posterior Pelvic Tilts (Bridge Base)
6:30 Neck CARs (Elevated Supine Base)
8...

This class with feature PAILs/RAILs for Neck Flexion, Rotation, and Extension.

No Equipment Needed.

Time Markers:
0:25 Neck CARS
2:30 Extension/Flexion Segmentation
4:10 Neck Flexion PAILs/RAILs
10:15 Neck Rotation PAILs/RAILs
21:40 Neck Extension PAILs/RAILs
27:50 Finishing CARs

This is our ...

Here’s a quick Shoulder Circuit snack

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

This will be an up-tempo class where we work multiple different shoulder drills. We’ll start the warm up doing bilateral movements, but after that we’ll work each shoulder individually -...

This class is specific to those who struggle with a tight chest

Equipment Needed: Yoga blocks. A wall, and something to put your hands on (we use an exercise bench).

The chest is a common area people complain about tightness, so I wanted to make a class specific to this area/issue. Here we’ll ...

This will be a single joint focus class for Shoulder Flexion

Equipment Needed: Yoga Blocks

In conventional fitness we've created many overhead movements like shoulder presses, handstands, pull-ups, lat pulldowns, etc. All which require good Shoulder Flexion. Though if you assess the average per...

This will be a single joint focus class for Scapular Retraction

Equipment needed: Yoga blocks and in one drill we're going to be using the wall.

Retraction is one of the most commonly limited areas for peoples in their scapula. In conventional fitness we're often told to retract our scapula to ...

This will be a single joint focus class for Shoulder External Rotation

The fundamental motion of our shoulder is rotation. So in order to expand space (“mobility”) within a joint capsule we must first establish rotational capacity. We have a single joint focus class for Shoulder IR and now we ha...

Single joint focus class for Scapular Protraction

Equipement needed: Yoga blocks.

Protraction is a range that we typically rest in often in our daily lives - at the desk, on the couch, etc. Most have solid passive range of motion here because of that, but they lack the active strength and cont...

This class is for Neck (Cervical Spine) Flexion and Extension

No Equipment Needed.

The neck is an area that a lot of people have STI's (Shitty Tissue Issues). They lack strength and neurological control in this area, mostly because we rarely train this area to be strong in traditional strength ...

This will be a single joint focus class for Shoulder Adduction

No Equipment Needed

We will work 3 rounds of PAILs/RAILs in our adduction base, but always listen to your body and go at your own pace. If 3 rounds feels like too much, stick to just 2 rounds and slowly build up - or do the 3rd roun...

This class will showcase a few different variations of Spinal Segmentations

Equipment Needed: Yoga blocks, something to sit on, resistance band (optional), and we’ll be using the wall in one drill.

There’s many bases and different ways to do your segmentations, and in this class we’ll offer you...

This class will showcase a few different variations of Thoracic CARs

Equipment Needed: Yoga blocks, something to sit on, foam roller (optional), and we’ll be using the wall for a couple drills.

There’s many bases and different ways to do your CARs, and in this class will offer you some variety ...

This class is for Neck (Cervical Spine) Lateral Flexion

No Equipment Needed.

The neck is an area that a lot of people have STI's (Shitty Tissue Issues). They lack strength and neurological control in this area, mostly because we rarely train this area to be strong in traditional strength traini...

This will be a short 15min circuit - a little shoulder snack.

No Equipment Needed

If you're short on time and want to butter up the shoulders, this one is for you.

Here’s the lineup for the class:

1. Shoulder CARs
2. Straight arm Capsular CARs in 3 different planes
3. Adduction/Abduction
4. ...

This will be a single joint focus class for Shoulder Extension

Equipment Needed: We’ll be using a stick

We utilize a stick in this class, but if you don’t have a stick you can get creative. You can do this base from a kneeling position and you can prop your hand up on a table, chair, bench, or...

This will be a short 15min circuit for the Scapula.

Equipment Needed: Yoga blocks, resistance band, and a wall. A weight for a couple movements is optional.

We’ll work through several scapular movements, working one arm at a time and alternating back and forth.

We go at an uptempo pace, but i...

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...

This class will feature Advanced Shoulder CAR variations

Equipment Needed: Light Dumbbells and 2 tennis balls

Here’s a link to some light dumbbells on amazon:
https://tinyurl.com/light-weights

For a class like this, I recommend doing at least 3 months of Kinstretch beforehand.

This is essen...

This class will feature Advanced Scapular CAR variations

Equipment Needed: Dumbbells/weight and a cable resistance band

For a class like this, I recommend doing at least 3 months of Kinstretch beforehand.

This is essentially a circuit class where we’ll be going through several advanced scap...

This class will feature Advanced Neck CAR variations

Equipment Needed: Yoga block

For a class like this, I recommend doing at least 3 months of Kinstretch beforehand.

This is essentially a circuit class where we’ll be going through several advanced neck movements one by one. If you need to, ...

This class will feature Advanced Thoracic CAR variations

Equipment Needed: Yoga block, some type of weight (dumbbell, kettlebell, weight plate, etc.), and stability ball is optional.

For a class like this, I recommend doing at least 3 months of Kinstretch beforehand.

This is essentially a ci...