4 classes per week
WEEK 1:
Day 1 - Short Class 1
Day 2 - Short Class 2
Day 3 - Short Class 78
Day 4 - Short Class 3
WEEK 2:
Day 1 - Short Class 11
Day 2 - Short Class 12
Day 3 - Short Class 7
Day 4 - Short Class 48
WEEK 3:
Day 1 - Short Class 32
Day 2 - Short Class 2
Day 3 - Short Class 78
Day 4 - Short Class 3
WEEK 4:
Day 1 - Short Class 1
Day 2 - Short Class 20
Day 3 - Short Class 7
Day 4 - Short Class 48
WEEK 5:
Day 1 - Short Class 37
Day 2 - Short Class 36
Day 3 - Short Class 78
Day 4 - Short Class 3
WEEK 6:
Day 1 - Short Class 43
Day 2 - Short Class 40
Day 3 - Short Class 7
Day 4 - Short Class 48
WEEK 7:
Day 1 - Short Class 1
Day 2 - Short Class 36
Day 3 - Short Class 78
Day 4 - Short Class 3
WEEK 8:
Day 1 - Short Class 11
Day 2 - Short Class 40
Day 3 - Short Class 7
Day 4 - Short Class 48
This is a Hip/Shoulder/Scap/Spine program for beginner students. This program utilizes shorter classes. We will do classes 4x a week. If possible, 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. 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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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 2: Shoulder IR/ER + Scapular Retraction
This class is all about rotational capacity of the shoulders (Internal and External Rotation), and Retraction of the Scapula. This class is a shorter version of Class 10.
Equipment Needed: Yoga Blocks, Tennis Balls (optional)
Time Markers:
0:15 CARs (warm up)
9:40 Shoulder IR/ER (Tall Kneeling... -
Short Class 3: Full Body - Hips/Shoulder/Scap/Spine
This class will be a great Full Body option. We'll target Shoulders, Scapula, Hips, and the Spine. We're also doing this in a circuit style, so minimal breaks, and a lot of work. This class is a shorter version of Class 11.
Equipment Needed: Yoga Blocks.
Tme Markers:
0:15 CARs (warm up)
11:30 ... -
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 12: Shoulder Flexion & Extension
This class focuses on Shoulder Flexion and Extension
Equipment Needed: Yoga Blocks. A Stick (optional)
Time Markers:
0:16 CARs (warm up)
5:43 Shoulder Flexion PAILs/RAILs (Prone Lying Base)
12:58 Shoulder Flexion Lift Offs (Prone Lying Base)
16:50 Shoulder Extension PAILs/RAILs (Seated Base)
24... -
Short Class 20: Shoulder Abduction & Adduction
This class will focus on Shoulder Abduction and Adduction
Equipment Needed: Yoga Blocks
Time Markers:
0:08 CARs (warm up)
2:30 Shoulder Adduction PAILs/RAILs + Lift Offs (Tripod Base)
18:38 Shoulder Abduction PAILs/RAILs + Lift Offs (Prone Laying Base)
35:32 Finishing CARsHere we’ll explore ...
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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 36: Shoulder IR/ER/Flex (intermediate+)
This is an advanced shoulder class for IR, ER, and Flexion
Equipment Needed: Yoga Blocks. Weights are optional.
This class is great for anyone looking to advance their shoulder work, and this is our first class that targets 3 different PAILs/RAILs bases just for the shoulder.
We’ll do 3 round...
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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...
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Short Class 40: Scapula Pro/Ret/Dep (intermediate+)
This is an advanced class for Scapular Protraction, Retraction, and Depression.
Equipment Needed: Yoga Blocks, a stick, and a stretching band. Weights are optional.
This class is great for anyone looking to advance their scapula work, and this is our first class that targets 3 different PAILs/R...
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Short Class 43: Hip & Spine Circuit
A Hip and Spine Circuit 🧈
No Equipment Needed: We can use certain equipment to advance movements (like blocks, stability balls, weights), but that’s always optional. You can also use blocks to regress certain movements if needed.
This will be an up-tempo class where we work multiple different m...
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Short Class: 48 Full Body Circuit - Hips/Shoulder/Scap/Spine
Full Body Circuit
Equipment Needed: Yoga Blocks, and a wall (for 1 drill)
We’ll start with full body CARs, then turn our focus on the Shoulders/Scap/Hips/Spine.
This an up-tempo class. If I’m moving too fast in the class, always give yourself the freedom to pause the video and go at your own ...
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Short Class 78: Spine Circuit
This class is all about the Spine.
Equipment Needed: Yoga Blocks and we’ll be using a wall from a couple drills.
In this class we'll go through different drills for the spine with a slightly more up tempo pace. Please go at your own pace though, if you need to pause the video and slow things do...
