4 classes per week
WEEK 1:
Day 1 - Class 9
Day 2 - Class 26
Day 3 - Class 28
Day 4 - Class 29
WEEK 2:
Day 1 - Class 26
Day 2 - Class 9
Day 3 - Class 28
Day 4 - Short Class 65
WEEK 3:
Day 1 - Class 29
Day 2 - Class 28
Day 3 - Class 26
Day 4 - Class 9
WEEK 4:
Day 1 - Class 28
Day 2 - Class 29
Day 3 - Class 26
Day 4 - Short Class 70
Week 5:
Day 1 - Short Class 17
Day 2 - Short Class 65
Day 3 - Class 28
Day 4 - Short Class 1
Week 6:
Day 1 - Class 26
Day 2 - Class 29
Day 3 - Short Class 70
Day 4 - Class 27
Week 7:
Day 1 - Short Class 65
Day 2 - Class 28
Day 3 - Class 29
Day 4 - Class 26
Week 8:
Day 1 - Class 9
Day 2 - Short Class 70
Day 2 - Short Class 65
Day 4 - Short Class 53
This program is for advanced students. We will do classes 4x a week. Here’s a nice way to schedule your program:
Monday: Day 1 Tuesday: Day 2 Wednesday: Off or Full Body CARs Thursday: Day 3 Friday: Day 4 Saturday/Sunday: Off or Full Body CARs
You don’t have to start on a Monday or follow this exactly, this is just an example of how to space the classes out. On the days you don’t do classes - I highly recommend doing your full body CARs routine (Intro Video 5).
If you have any questions reach out to me. Hope you enjoy the program!
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Class 9: Hip IR & ER (Intermediate+)
This class is all about rotational capacity of the hips. Targeting both Internal and External Rotation. This class is slightly more advanced than previous classes.
Equipment Needed: Yoga Blocks, Tennis Balls (optional)
Time Markers:
1:05 CARs (warm up)
18:20 Hip Internal/External Rotation (S... -
Class 26: Ankle Inversion/Eversion/Dorsiflexion
We'll target Ankle Inversion, Eversion, and Dorsiflexion. This will be a slightly more advanced ankle class than past ones, and we feature 3 new bases.
Equipment Needed: In this class we use a slant board, kettlebell, and sticks for balance. Though for all these you can get creative with differe...
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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....
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Class 28: Knee IR/ER & Flexion
This class is for the Knees: IR, ER, and Flexion
Equipment needed: Yoga blocks. If needed - you can also use an extra cushion for your knee and some sticks for balance.
We introduce a new base setup for both IR and ER to give you more variety from other knee classes so you can pick and choose w...
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Class 29: Hip Flexion and Extension
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...
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Short Class 1: Hip IR & ER
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... -
Short Class 17: Hip Abduction and Adduction
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:... -
Short Class 53: Hip End-Range Control
This class will help you develop greater end-range control of your hips
Equipment Needed: Yoga blocks. Tennis ball is optional.
We’ll work a series of different end-range control drills for every joint position of the hip (Flex/Ext/IR/ER/Abd/Add). Movements such as lift offs, passive range hold...
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Short Class 65: Ankle Dorsiflexion
Single joint focus class for Dorsiflexion.
No Equipment Needed.
Ankle Dorsiflexion is very important for squatting, lunging, running, jumping, and many other movements.
I often see people hammer away at hip mobility drills to improve their squat, and they don't address their limitation in ankle... -
Short Class 70: Knee Flexion
Single joint focus class for Knee Flexion
Equipment needed: Yoga blocks. Extra padding for your knee and sticks for balance are optional.
Many people struggle with bending their knee with good range and strength - so this class will be a good option for those needing to improve this area.
We’l...
