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)

Time Markers:
0:40 CARs (warm up)
24:24 Unilateral Shoulder Swimmers (Prone Lying Base)
29:35 Straight Leg Hip CARs (Side Lying Base)
35:45 Advanced Spinal Segmentation (Quadrupedal Base)
39:49 Thoracic Spine CARs (Wide Standing Base)
42:50 Jefferson Curls (Standing Base)
45:05 Scapular CARs (Plank or Hovering Knee Quadrupedal Base)
48:47 Hip Isometric Movement Path (Bear Sit Base)
53:45 Hip Lift Off + Knee Hinge (Bear Sit Base)
56:40 Hip Hovers (Middle Split Base)
59:40 Bilateral Shoulder Swimmers (Prone Lying Base)
1:02:42 Thoracic Spine CARs + Holds (Wide Standing Base)
1:05:10 Scapular Retraction + Elbow Extension (Deep Squat Base)
1:08:18 Jefferson Curls Round 2 (Standing Base)
1:10:40 Spinal Segmentation (Quadrupedal Position)

After our standard CARs, we'll start off with some advanced CARs for each of these joints. Then we'll go into a buttery hip series. Then we'll finish up with some more Shoulders, Scapula, and Spine.

This class is more about strengthening your current ranges of motion and developing greater neurological control over your body. There are no PAILs/RAILs in here, so we're not expanding a bunch of range of motion in this class, though we're strengthening our current ranges of motion at a high level.

Try to do the movements slow, and control yourself throughout all of your ranges of motion. The level of difficulty will be dependent on level of irradiation/effort and fighting for your outer ranges of motion (without compensation). Also always remain in pain-free ranges of motion.

Stefanie said the was the hardest class she's done so far. I hope you all love it 🙌🏼