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 ...

This class is all about developing the perquisite joint mobility and neurological control to help improve your handstand.

Equipment Needed: Yoga Blocks

Time Markers:
0:25 CARs (warm up)

10:10 Wrist Extension PAILs/RAILs + Lift Offs (Quadrupedal Base)

20:30 Shoulder Flexion PAILs/RAILs (Prone...

This class is all about developing the perquisite joint mobility to help improve your Overhead Squat.

Equipment Needed: Yoga Blocks, a stick or stretching band, and something to elevate your heels up.

Time Markers:
0:25 CARs (warm-up)
14:30 Ankle Dorsiflexion PAILs/RAILs (Deep Squat Base w/ He...

This is a skilled based class to improve your Cossack Squat.

Equipment Needed: Yoga Blocks, tennis ball (optional), and something stable to grab onto (like a kettlebell, tower, railing, table, etc.)

Time Markers:
0:18 CARs (warm up)
**all work is done in a Cossack Squat Base**
8:20 Side 1: Ben...

This class is all about the Knees. We'll target Knee Flexion and Extension.

Equipment needed: Yoga blocks (or something to elevate your foot up), an extra cushion (we use an airex pad in the class), and something for balance like sticks/chairs/or placing your hand against the wall.

Time Markers...

This class is all about rotational capacity of the shoulders (IR/ER).

Equipment Needed: Yoga Blocks and a Stick (Mobility Stick, PVC, maybe even a broom stick). FYI - for our IR base we'll be seating with our back against the wall.

Time Markers:
0:30 CARs (warm up)
4:50 Capsular CARs (Tall Kn...

Here is our first Hip IR only class!

Equipment Needed: Yoga blocks. Tennis ball and Anke weight optional.

Time Markers:
0:15 CARs (warm up)
6:27 Hip Capsular CARs (Supine Base)
10:10 Side 1 IR PAILs/RAILs + Lift Offs + Passive Range Holds (Half 90/90 Base)
26:45 Side 2 IR PAILs/RAILs + Lift Of...

Full. Body. Butter. Advanced Class

Equipment Needed: Yoga blocks. Weights (dumbbells, kettlebells, Indian clubs) will be optional. Also optional: Tennis Ball and Ankle Weights

Time Markers:
0:30 CARs (warm up)
22:00 Advanced Scapular CARs (Plank Base)
24:20 Weighted Hip CARs (Side Lying Base)
...

Knee IR and ER - Rotations GAINS

Equipment Needed: Something to prop your foot up (we're using a balance pad).

Time Markers:
0:15 CARs (warm up)
3:00 Knee Capsular CARs (Seated Base)
4:30 Internal Rotation PAILs/RAILs + Lift Offs (Modified 90/90 Base)
25:30 External Rotation PAILs/RAILs + Lift...

Spine...meet progressive overload (Advanced Class)

Equipment Needed: Yoga Blocks. Weights are optional, but in the class we use Dumbbells, Kettlebells, Ankle Weights, and a weight belt.

Time Markers:
0:33 CARs (warm up)
5:55 Weighted Thoracic CARs (Wide Stance Base)
8:15 Loaded Spinal Segmenta...

This class is designed to help you developer greater joint capacity specific to Golfing.

Equipment Needed: A tall stick (I recommend stickmobility.com), and yoga blocks.

Time Markers:
0:55 CARs (warm up)
9:20 “Back Swing” PAILs/RAILs (Standing Base)
24:00 Shoulder Abduction/External Rotation ...

This class is all about developing the perquisite joint mobility and neurological control to help develop a buttery backbend.

Equipment Needed: Yoga blocks, extra padding for your knee (if needed), and sticks for balance (but you can use a wall or other props).

Time Markers:
0:30 CARs (warm up...

We'll target Ankle Inversion, Eversion, and Dorsiflexion. This will be a slightly more advanced ankle class than past ones, and we feature 3 new bases.

Equipment Needed: In this class we use a slant board, kettlebell, and sticks for balance. Though for all these you can get creative with differe...

This is an advanced class for Hip IR, ER, and Abduction

Equipment Needed: Yoga Blocks. Ankles weights and tennis balls are optional.

This may be one of our most advanced classes yet, so keep that in mind before joining in.

We'll be working both Hip IR/ER at the same time in the 90/90 position....

This class is for the Knees: IR, ER, and Flexion

Equipment needed: Yoga blocks. If needed - you can also use an extra cushion for your knee and some sticks for balance.

We introduce a new base setup for both IR and ER to give you more variety from other knee classes so you can pick and choose w...

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...

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...

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...

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 ...

This class is all about the Knees. We'll target 3 joint positions for the knee: IR, ER, and Flexion.

No equipment needed.

Time Markers:
0:13 CARs (warm up)

3:00 Knee ER PAILs/RAILs + Lift Offs (Seated Base)

19:00 Knee IR PAILs/RAILs + Lift Offs (Seated Base)

34:13 Knee Flexion PAILs/RAILs +...

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 CARs

Here we’ll explore ...

This class is for the T-Spine. We’ll be focusing on Thoracic Extension & Rotation

Equipment: Yoga Blocks, A wall to put your back against, and something to anchor our hand down (we’re using a kettebell in the video). Also a stick will be optional.

Time Markers:
0:20 CARs (warm up)
6:05 Posteri...

This is a skill based class for those who want to improve their front split.

Equipment Needed: Yoga Blocks. Tennis Ball (optional)

Time Markers:
0:25 CARs (warm up)
4:55 Anterior/Posterior Pelvic Tilts (Quadruped Base)
6:55 Side 1 Front Split PAILs/RAILs (Front Split Base)
17:55 Side 1 Hip Flex...

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:...