5 classes per week
This is a 3 month full body beginner program. We will target the hips, shoulders, scapula, spine/neck, elbows, wrist, knees, and ankles/toes.
WEEK 1:
Day 1 - Class 1
Day 2 - Class 2
Day 3 - Class 6
Day 4 - Class 5
Day 5 - Class 7
WEEK 2:
Day 1 - Class 3
Day 2 - Class 4
Day 3 - Class 6
Day 4 - Class 8
Day 5 - Class 7
WEEK 3:
Day 1 - Class 1
Day 2 - Class 2
Day 3 - Class 6
Day 4 - Class 5
Day 5 - Class 7
WEEK 4:
Day 1 - Class 3
Day 2 - Class 4
Day 3 - Class 6
Day 4 - Class 8
Day 5 - Class 7
WEEK 5:
Day 1 - Short Class 1
Day 2 - Short Class 2
Day 3 - Short Class 78
Day 4 - Class 26
Day 5 - Short Class 4
WEEK 6:
Day 1 - Short Class 23
Day 2 - Short Class 6
Day 3 - Short Class 5
Day 4 - Class 12
Day 5 - Short Class 41
WEEK 7:
Day 1 - Short Class 78
Day 2 - Short Class 39
Day 3 - Short Class 40
Day 4 - Class 28
Day 5 - Short Class 82
WEEK 8:
Day 1 - Short Class 80
Day 2 - Short Class 5
Day 3 - Short Class 1
Day 4 - Short Class 36
Day 5 - Short Class 113
WEEK 9:
Day 1 - Short Class 28
Day 2 - Class 20
Day 3 - Short Class 67
Day 4 - Short Class 56
Day 5 - Short Class 5
WEEK 10:
Day 1 - Class 12
Day 2 - Short Class 40
Day 3 - Short Class 78
Day 4 - Class 26
Day 5 - Class 16
WEEK 11:
Day 1 - Short Class 111
Day 2 - Short Class 80
Day 3 - Short Class 82
Day 4 - Short Class 5
Day 5 - Short Class 1
WEEK 12:
Day 1 - Short Class 40
Day 2 - Short Class 113
Day 3 - Short Class 39
Day 4 - Class 28
Day 5 - Short Class 36
Just a reminder - when training in areas of past injury/pain/dysfunction - it’s really important to keep your intensity levels low at first. The quality of tissue in these areas could be weak, 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 56: Elbow Pronation
This will be a single joint focus class for Elbow Pronation
Equipment needed: A short stick.
Elbows are typically undertrained in most strength programs, and they’re often asked to absorb a lot of force in conventional movements. For those who have limitations in their pronation this can becom...
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Short Class 67: Neck Extension and Flexion
This class is for Neck (Cervical Spine) Flexion and Extension
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 ...
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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...
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Short Class 80: Elbow Supination
This will be a single joint focus class for Elbow Supination
Equipment Needed: A chair is optional. You can also do the base standing up.
Elbows are typically undertrained in most strength programs and they’re often asked to absorb a lot of force in conventional movements. For those who have ...
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Short Class 82: Neck Lateral Flexion
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...
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Short Class 111: Hip and Shoulder Circuit
This is a spicy hip and shoulder circuit!
Equipment Needed: A yoga block and we’ll be using a wall for one movement. 3 optional props: ankle weight, light dumbbell, and tennis ball.
This will be an up-tempo class where we work multiple different movements, altering between hip and shoulder spec...
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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...
