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 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...

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...

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 ...

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...

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 -...

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...

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...

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...

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 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:
...

This class will showcase a few different variations of Shoulder CARs

Equipment Needed: Yoga blocks and in one drill we’ll be using the wall.

There’s many bases and different ways to do your CARs, and in this class we'll offer you some variety specific to the shoulder.

Here’s the bases we utili...

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...

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 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 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...

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. ...

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’...

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...

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...

This is a warm up class specifically for the Scapula

Equipment needed: Stretching band (optional)

In this class we will warm up your scapula 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...