4 classesper week
This is a 3 month beginner program that features class options from 15-30min. This is a great program for those who have time constraints and need shorter classes!
We’ll do 4 classes a week for 12 weeks and we’ll target the Hips, Knees, Ankles, and Spine.
Week 1:
Day 1: Short Class 102
Day 2: Short Class 97
Day 3: Short Class 109
Day 4: Short Class 105
Week 2:
Day 1: Short Class 83
Day 2: Short Class 106
Day 3: Short Class 65
Day 4: Short Class 19
Week 3:
Day 1: Short Class 59
Day 2: Short Class 92
Day 3: Short Class 89
Day 4: Short Class 105
Week 4:
Day 1: Short Class 77
Day 2: Short Class 58
Day 3: Short Class 72
Day 4: Short Class 19
Week 5:
Day 1: Short Class 93
Day 2: Short Class 135
Day 3: Short Class 109
Day 4: Short Class 23
Week 6:
Day 1: Short Class 127
Day 2: Short Class 92
Day 3: Short Class 42
Day 4: Short Class 7
Week 7:
Day 1: Short Class 68
Day 2: Short Class 58
Day 3: Short Class 89
Day 4: Short Class 79
Week 8:
Day 1: Short Class 77
Day 2: Short Class 135
Day 3: Short Class 72
Day 4: Short Class 130
Week 9:
Day 1: Short Class 83
Day 2: Short Class 70
Day 3: Short Class 109
Day 4: Short Class 7
Week 10:
Day 1: Short Class 127
Day 2: Short Class 106
Day 3: Short Class 65
Day 4: Short Class 79
Week 11:
Day 1: Short Class 8
Day 2: Short Class 62
Day 3: Short Class 89
Day 4: Short Class 113
Week 12:
Day 1: Short Class 59
Day 2: Short Class 70
Day 3: Short Class 72
Day 4: Short Class 7
If possible, space out those classes evenly in your week. Example: Day 1 is a Monday, Day 2 is a Tuesday, Day 3 is a Thursday, and Day 4 is a Friday. If you can’t do this with your schedule, it’s totally okay and you can do the classes on whichever days work best for you.
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 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 8: Hip Circuit
This will be a short circuit where we move into some different bases and drills for the hips
Equipment needed: Yoga Blocks
Time Markers:
0:07 CARs (warm up)
4:00 Hip Abduction PAILs/RAILs(Butterfly Base)
11:28 Hip Abduction Lift Offs (Butterfly Base)
14:55 Hip Abduction PAILs/RAILs (Middle Spl... -
Short Class 19: Spine Circuit
Spine Circuit Snack! Only 15min but packs some buttery punch
Equipment Needed: Yoga Blocks
Time Markers:
0:10 CARs (warm-up)
2:45 Thoracic Rotation at Wall (Standing Base)
5:25 Cervical Flexion/Extension (Supine Base)
7:40 Thoracic Rotation (Quadrupedal Base)
11:42 Anterior/Posterior Pelvic ... -
Short Class 23: Neck and Pelvis Circuit
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... -
Short Class 42: Ankle Dorsiflexion (Calf Specific)
This will be a Calf Specific Class where we train ankle dorsiflexion while in knee extension
Equipment Needed: Slant Board, and sticks for balance (if needed).
A lot of people deal with “tight” calves, and like I always say…tightness typically = weakness, so utilizing drills like PAILs/RAILs wi...
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Short Class 58: Knee IR
This will be a single joint focus class for Knee Internal Rotation.
No Equipment needed
The fundamental motion of our knee is rotation. So in order to expand space (“mobility”) within the joint capsule we must first establish rotational capacity. The most important for the knee being internal r...
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Short Class 59: Low back & Hamstring Circuit
Equipment Needed: Yoga blocks. Tennis ball optional.
This will be an up-tempo class where we work multiple different movements, altering between hamstring and low back specific drills.
Low back and hamstrings are typically areas of tightness and weakness for people. So I wanted to offer a quic...
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Short Class 62: Knee End-Range Control
This class will help you develop greater end-range control of your knees
Equipment Needed: Yoga blocks and extra padding for your knees. Ankle weight is optional.
We’ll work a series of different end-range control drills for every position of the knee (Flexion, Extension, IR/ER). Movements such...
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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 68: Hip CAR Variations
This class will showcase a few different variations of Hip CARs
Equipment Needed: Yoga block, tennis ball, kettlebell, sticks - all optional.
There’s many bases and different ways to do your CARs, and in this class we'll offer you some variety specific to the hip.
Here’s the bases we utilize:
... -
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...
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Short Class 72: Ankle Plantarflexion
Single joint focus class for Ankle Plantar Flexion
Equipement needed: Yoga blocks.
We will work 3 rounds of PAILs/RAILs in our Plantarflexion 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...
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Short Class 77: Hip Abduction (Butterfly Base)
This class will be for Hip Abduction utilizing the Butterfly base
Equipment Needed: Yoga blocks
The butterfly base is a common stretch, but we’ll turn a common stretch into a powerful mobility exercise through PAILs/RAILs and lift offs. Abduction is one of my favorite bases to PAILs/RAILs becau...
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Short Class 79: Spinal Segmentation Variations
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...
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Short Class 83: Hip Circuit (15min)
This will be a short 15min circuit - a hip snack if you will.
No Equipment Needed
If you're short on time and want to butter up the hips, this will be a great snack to squeeze in when you want.
Here’s the menu for the class:
1. Hip CARs - Both bent leg and straight leg in sidelying base
2. Ca... -
Short Class 89: Ankle Inversion
This will be a single joint focus class for Ankle inversion
Equipment Needed: We’ll be using sticks for balance
The ankle inversion sprain is the most common ankle sprain. Injuries happen when the load going into the tissue exceeds the load bearing capacity of the tissue, so the tissue will y...
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Short Class 92: Knee External Rotation
This will be a single joint focus class for Knee External Rotation.
No equipment needed.
The fundamental motion of our knee is rotation. So in order to expand space (“mobility”) within the joint capsule it's important to establish rotational capacity. In this class we’ll target external rotatio...
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Short Class 93: Hip Circuit (20min)
20min hip circuit for all levels
No equipment needed
In this class we’ll flow through several different movements. If the pace of the class feels too fast, feel free to pause the video and go at your own pace, that’s totally okay.
You can do this class as a standalone option on those days you’...
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Short Class 97: Knee CAR (Modified)
Short Class 97: Knee CAR (Modified)
For anyone who struggles doing Knee CARs - this class is for you.
Equipment needed: Resistance band (optional)
Knee CARs are typically the hardest joint to initiate and control, so if you’re struggling with this you're not alone. I've had many clients and st...
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Short Class 102: Hip Warm Up
This is a warm up class specifically for the Hips
Equipment needed: None required, but a yoga block and tennis ball is optional.
In this class we will warm up your hips through several different movements. This will be a circuit style class and we will be going at a slightly faster tempo. If yo...
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Short Class 105: Spine Warm Up
This is a warm up class specifically for the Spine
No equipment needed.
In this class we will warm up your entire spine through several different movements. This will be a circuit style class and we will be going at a slightly faster tempo. If you need to slow down, please feel free to pause th...
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Short Class 106: Knee Warm Up
This is a warm up class specifically for the Knees
Equipment needed: Yoga block and a Cable Resistance Band.
In this class we will warm up your knees through several different movements. This will be a circuit style class and we will be going at a slightly faster tempo. If you need to slow down...
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Short Class 109: Ankle Warm Up
This is a warm up class specifically for the Ankles
Equipment Needed: In one drill we need a wall or some other prop for balance.
In this class we will warm up your ankles through several different movements. This will be a circuit style class and we will be going at a slightly faster tempo. If...
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Short Class 113: Low Back Rotation
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...
