4 classes per week
This is a 3 month advanced program that features class options from 15-30min. This is a great program for those who have time constraints and need shorter classes!
We will do 4 classes a week for 3 months. We will target the hips, knees, ankles/feet, and spine.
Week 1:
Day 1: Short Class 141
Day 2: Short Class 151
Day 3: Short Class 148
Day 4: Short Class 154
Week 2:
Day 1: Short Class 77
Day 2: Short Class 135
Day 3: Short Class 39
Day 4: Short Class 147
Week 3:
Day 1: Short Class 90
Day 2: Short Class 92
Day 3: Short Class 42
Day 4: Short Class 67
Week 4:
Day 1: Short Class 162
Day 2: Short Class 62
Day 3: Short Class 72
Day 4: Short Class 43
Week 5:
Day 1: Short Class 141
Day 2: Short Class 70
Day 3: Short Class 148
Day 4: Short Class 154
Week 6:
Day 1: Short Class 75
Day 2: Short Class 58
Day 3: Short Class 157
Day 4: Short Class 147
Week 7:
Day 1: Short Class 90
Day 2: Short Class 151
Day 3: Short Class 89
Day 4: Short Class 7
Week 8:
Day 1: Short Class 168
Day 2: Short Class 135
Day 3: Short Class 39
Day 4: Short Class 33
Week 9:
Day 1: Short Class 11
Day 2: Short Class 92
Day 3: Short Class 65
Day 4: Short Class 130
Week 10:
Day 1: Short Class 141
Day 2: Short Class 62
Day 3: Short Class 157
Day 4: Short Class 43
Week 11:
Day 1: Short Class 162
Day 2: Short Class 70
Day 3: Short Class 42
Day 4: Short Class 154
Week 12:
Day 1: Short Class 75
Day 2: Short Class 58
Day 3: Short Class 39
Day 4: Short Class 147
Just a reminder - when training in areas of weakness, limitation, or past injury - it’s really 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. Always listen to your body 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.
I hope you enjoy this program!
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Short Class 157: Ankle/Foot Circuit
This is a circuit style class for the Ankles/Feet.
Equipment Needed: Yoga block, chair, and slant board. A cushioned pad (I’m using a balance pad) would be good, but if you don’t have one, you can use a folded up towel instead. I’m also using an ankle weight for one of the movements, but that’s ...
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Short Class 162: Hip Extension (Advanced base)
This is a hip extension specific class
Equipment Needed: Yoga blocks
In this class we’ll utilize an advanced hip extension base (which is incredibly spicy). Training hip extension is a great way to target the hip flexors, psoas, and quad muscles. A lot of people struggle with tightness in this ...
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Short Class 168: Hip Abduction
This class will be for Hip Abduction utilizing a modified Cossack base
Equipment Needed: Yoga blocks
Abduction is one of my favorite bases to PAILs/RAILs because your hips feel so open and free afterwards (but also tender). The modified cossack base is a spicy one!
We will work 3 rounds of PAI...
