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...

This class is designed to help you develop greater strength and resiliency for Running

Equipment Needed: Yoga blocks, Slant Board, Plyo boxes, Sticks (for balance). Though you may be able to get creative with props around the house for a lot of things.

Time Markers:
0:40 CARs (warm up)
8:40 Hi...

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 all about developing the perquisite lower body joint mobility to help build a buttery deep squat / pistol squat

Equipment Needed: Yoga blocks, a box to place your leg on. Extra padding for your knee, a weight, and sticks for balance are optional, and you can get creative with props...

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...

Here you can follow along and do your CARs routine like a class. This CARs routine will feature different bases than the original one. This routine will also be slightly more advanced.

Equipment Needed: Tennis Balls (optional)

Time Markers:
0:20 Neck CARs (Collapsed Quadrupedal Base)
2:00 Spi...

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 is all about the Wrist. We'll target 3 joint positions for the wrist: flexion, extension, and ulnar deviation.

No equipment needed.

Time Markers:
0:08 Wrist CARs
2:10 Wrist Extension PAILs/RAILs (Collapsed Quadrupedal Base)
10:45 Wrist Extension Lift Offs (Collapsed Quadrupedal Base...

This class is all about the Elbows. We'll target 3 joint positions for the elbows: pronation, supination, and flexion.

Equipment needed: A Stick

Time Markers:
0:15 Pronation/Supination (Seated Base)
1:27 Elbow CARs (Seated Base)
2:32 Elbow Pronation PAILs/RAILs + Lift Offs (Seated Base)
20:28 ...

This class is all about the Spine, and we'll throw in some Pelvic movements as well.

No equipment needed, but If you have a stability ball or resistance/stretching band they could come in handy, but not necessary.

Time Markers:
0:10 CARs (warm up)
5:20 Advances Neck CARs (“Up-Beard” Base)
6:5...

This will be a short circuit where we move into some different bases and drills for the hips

Equipment needed: Yoga Blocks

Time Markers:
0:07 CARs (warm up)
4:00 Hip Abduction PAILs/RAILs(Butterfly Base)
11:28 Hip Abduction Lift Offs (Butterfly Base)
14:55 Hip Abduction PAILs/RAILs (Middle Spl...