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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)
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Short Class 36: Shoulder IR/ER/Flex (intermediate+)
This is an advanced shoulder class for IR, ER, and Flexion
Equipment Needed: Yoga Blocks. Weights are optional.
This class is great for anyone looking to advance their shoulder work, and this is our first class that targets 3 different PAILs/RAILs bases just for the shoulder.
We’ll do 3 round...
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Short Class 37: Hip Extension (Quad/Psoas/Hip Flexor Specific)
We got a hip flexor/psoas specific class
Equipment Needed: Yoga blocks, something to prop your leg up on (we use plyo boxes). Extra padding for your ankle/knee and sticks for balance are optional.
A lot of people deal with “tight” hip flexors/psoas, and typically tightness = weakness, so utiliz...
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Short Class 38: Advanced Lower Body Circuit
This is an advanced lower body circuit for the hips, knees, and ankles
Equipment Needed: Yoga Blocks and weights (ankle weight/kettlebell) are optional.
This will be an uptempo class that flows through different movements. These movements can be tough, and you can choose to make them even more ...
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Short Class 40: Scapula Pro/Ret/Dep (intermediate+)
This is an advanced class for Scapular Protraction, Retraction, and Depression.
Equipment Needed: Yoga Blocks, a stick, and a stretching band. Weights are optional.
This class is great for anyone looking to advance their scapula work, and this is our first class that targets 3 different PAILs/R...
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Short Class 45: Pull-up Mobility
This class is for everyone trying to level up their pull-up skills
Equipment Needed: Yoga blocks and a pull-up bar (ideally mounted and stable).
Our first PAILs/RAILs base will be for shoulder flexion, which is a perquisite range we need to develop for the pull-ups.
After that we’ll go into a...
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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 185: Advanced Lower back Circuit (2 rounds)
This is an advanced lower back circuit
Equipment Needed: A stick. Optional equipment: weight belt, ankle weights, dumbbells, kettlebell.
This is the same exact class as Short Class 184, but we do 2 rounds in this class compared to 1 round in that class.
For a class like this, I recommend doin...
