5 classes per week
WEEK 1:
Day 1 - Short Class 1
Day 2 - Short Class 2
Day 3 - Class 6
Day 4 - Short Class 15
Day 5 - Class 11
WEEK 2:
Day 1 - Class 29
Day 2 - Short Class 12
Day 3 - Short Class 35
Day 4 - Short Class 18
Day 5 - Class 7
WEEK 3:
Day 1 - Short Class 1
Day 2 - Short Class 2
Day 3 - Class 6
Day 4 - Short Class 15
Day 5 - Class 11
WEEK 4:
Day 1 - Class 29
Day 2 - Short Class 12
Day 3 - Short Class 35
Day 4 - Short Class 18
Day 5 - Class 7
This is a Hip/Shoulder/Scap/Spine program for beginner students. We will do classes 5x a week. If possible, here’s a nice way to program your schedule:
Monday: Day 1
Tuesday: Day 2
Wednesday: Day 3
Thursday: Off or Full Body CARs
Friday: Day 4
Saturday: Day 5
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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Class 6: Spine
This class is all about the Spine, and we'll throw in some Pelvic movements as well.
Equipment Needed: Yoga Blocks. If you have a stability ball or resistance/stretching band they could come in handy, but not necessary.
Time Markers:
0:40 CARs (warm up)
18:55 Jefferson Curls
24:25 Anterior/Po... -
Class 7: Progressed CARs + Hinges/Liftoffs
Here you get to train with me. We'll go through various movements for the hips, shoulders, scapula, and spine.
Equipment Needed: Yoga Blocks
Time Markers:
0:15 CARs (warm up)
16:50 Knee Hinges + Capsular Hip CARs (Side Lying Base)
22:10 Shoulder Swimmers (Prone Lying Base - Optional Block or ... -
Class 11: Full Body. Shoulder/Scap/Spine/Hips (Intermediate+)
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 very challenging both mentally and physically.
Equipment Needed: Yoga Blocks, Tennis Balls (optional)
... -
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 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 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 15: Scapular Depression & Elevation
This is our first Scapula only class, and we'll target both Scapular Depression and Elevation.
Equipment Needed: Stretch Band. I'm using the "OPTP Stretch Out Strap" and I got it on Amazon.
Time Markers:
0:15 CARs (warm up)
5:25 Scapular Elevation PAILs/RAILs (Seated Base)
14:13 Scapular Eleva... -
Short Class 18: Scapular Protraction & Retraction
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... -
Short Class 35: Spinal Flexion (Lumbar Focus)
Spinal Flexion Gains - Low Back Focus
Equipment Needed: A chair or bench to sit on. Slant board and resistance band are optional.
Time Markers:
0:20 CARs (warm up)
7:00 Roll Ups (Supine Base)
9:00 Anterior/Posterior Pelvic Tilts (Quadruped Base)
10:40 Spinal Flexion PAILs/RAILs (Seated Base)
...
