Welcome to Operation Buttery Joints! (Please watch this video and read the caption)

This caption will explain everything on how this membership works! I will breakdown information on the introductory videos, where to start within the membership in regards to programming, equipment needed, and mo...

In this introductory video I breakdown a concept called Irradiation. This is just a fancy way of saying: create internal tension by contracting your muscles.

Sometimes you may hear me call it irradiation, other times you will hear me call it internal tension - it is the same thing.


We utilize ...

In this intro video I wanted to go a few joint positions for the Hips, Shoulders, and Knees.

Now when it comes to the Hips and Shoulders - these joints can move into various different positions, including Flexion, Extension, Internal Rotation, External Rotation, Abduction, and Adduction.

The kn...

Controlled Articular Rotations (CARs)

This is an introduction video and mostly educational, but I want you to try some of the movements you see and learn about them. In the next Intro Video (#5) we will do this entire routine as a follow along class, but here we must learn about the movements fi...

Here you can follow along and do your CARs routine like a class.

Do your CARs with good intent and focus. Try not to compensate as best as you can, but it's totally normal to have compensations at first - this will get better over time.

Reminder - never push through any pain. Back out of any r...

PAILs/RAILs - Progress/Regressive Angular Isometric Loading.

To put it short, PAILs/RAILs is just isometric training. In traditional flexibility work, we go into a stretch, and we passively hang out there. When we do this, we develop better flexibility. Flexibility = the ability to passively ach...

Pain is a topic I can't stress enough. At no point, through any movement, do I ever want you to go into a range of motion that creates pain, or a sharp pinching sensation. Always bypass those areas that create pain or a pinch. We never want the nervous system to associate pain with any movement.
...

In this video we talk about intensity and your overall effort during Kinstretch Classes.

Kinstretch is a form of strength training so it can totally be normal to feel sore for 24-72 hours after classes (similar to weight lifting). This soreness can be in some very unique areas as well (unlike we...

In this video I will breakdown my top 5 recommend programs that newcomers should start with, the demographic that fits each program best, and how to program Kinstretch with other forms of training like weight lifting, cardio, etc.

Here is a table of contents for what’s in the video:

Time Marke...

This introductory video is for all those with hypermobility (Ehlers-Danlos Syndrome) or people who feel like they have a lot of passive range of motion (flexibility) but not good active range of motion (mobility).

For students who don’t have hypermobility - you can just skip this video.

Let’s t...

This class is all about buttering up the Hips!

If you feel medial knee pain in IR there’s more info down below, and check out this thread I made in the forum under the “Additional Content” section: https://kinstretchwithbeard.vhx.tv/forums/additional-content/39851-hip-ir-medial-knee-pain-alterna...

This class is all about the Shoulders and Scapula.

Equipment Needed: Yoga Blocks

Time Markers:
0:24 CARs (warm up)
14:45 Shoulder IR/ER Prep (Kneeling Base)
17:30 Shoulder IR PAILs/RAILs + Lift Offs (Side Lying Base)
38:45 Shoulder ER PAILs/RAILs + Lift Offs (Prone Lying Base)
58:00 Scapular R...

Another class for the Hips

Equipment Needed: Yoga Blocks. A stretching band (or a regular belt). Extra pad for your knee (if needed). Also possibly a stick for balance if you need it, but you could also use another prop or the wall.

Time Markers:
0:40 CARs (warm up)
17:00 Hip IR/ER Prep (Supine...

Another class for Shoulders and Scapula

Equipment Needed: An elevated surface to place our hands on, like a bench, chair, or coffee table. A band like TRX or Ring (or stretch band), or anything to grab onto like the inside of a door frame.

Time Markers:
0:45 CARs (warm up)
15:34 Shoulder Flexi...

This class is all about the ankles and feet. Especially important for all my runners.

Equipment Needed: Something to sit on like a chair or plyo boxes

Time Markers:
1:00 CARs (warm up)
17:00 Ankle Inversion PAILs/RAILs (Elevated Seated Base)
33:02 Ankle Dorsiflexion PAILs/RAILs (Combat Stance ...

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...

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 ...

In this class we'll focus on Knee IR and Flexion. Along with Wrist Extension, and Elbow Flexion.

Equipment Needed: Yoga Blocks. Sticks or other props for balance if needed, but you could use the wall. Extra pad for your knee if you need it.

Time Markers:
0:40 CARs (warm up)
16:40 Wrist Extensio...

This class is all about rotational capacity of the hips. Targeting both Internal and External Rotation. This class is slightly more advanced than previous classes.

Equipment Needed: Yoga Blocks, Tennis Balls (optional)

Time Markers:
1:05 CARs (warm up)
18:20 Hip Internal/External Rotation (S...

This class is all about rotational capacity of the shoulders (Internal and External Rotation), and Retraction of the Scapula. This class is slightly more advanced than previous classes.

Equipment Needed: Yoga Blocks, Tennis Balls (optional)

Time Markers:
0:40 CARs (warm up)
19:20 Scapula Prep ...

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)
...

This class is all about the Hips. We'll focus on Linear movements like Flexion and Extension.

Equipment Needed: Yoga Blocks. Extra pad for your knee. Also possibly a stick for balance if you need it, but you could also use another prop or the wall.

Time Markers:
0:18 CARs (warm up)
12:12 Hip Fl...

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...