This class with feature PAILs/RAILs for Neck Flexion, Rotation, and Extension.

No Equipment Needed.

Time Markers:
0:25 Neck CARS
2:30 Extension/Flexion Segmentation
4:10 Neck Flexion PAILs/RAILs
10:15 Neck Rotation PAILs/RAILs
21:40 Neck Extension PAILs/RAILs
27:50 Finishing CARs

This is our ...

This is a Full Body Warm Up Class

No Equipment Needed.

Time Markers:
0:16 Neck CARs (Standing Base)
1:15 Thoracic CARs (Standing Base)
2:10 Shoulder CARs (Standing Base)
3:15 Scapular CARs (Standing Base)
4:00 Hip CARs (Standing Base)
6:15 Jefferson Curl + Deep Squat (Standing Base)
8:20 Thora...

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)
...

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...

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...

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 ...

This class is for the toes and the intrinsic foot muscles

Equipment Needed: Something to sit on and yoga blocks.

High-quality shoes, low-quality feet. This is a big problem in modern society. We wear overly supportive shoes, we don’t spend a lot of time barefoot, and over time all of our intri...

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...

Here’s a quick Shoulder Circuit snack

Equipment Needed: Yoga blocks. Tennis balls and weights are optional.

This will be an up-tempo class where we work multiple different shoulder drills. We’ll start the warm up doing bilateral movements, but after that we’ll work each shoulder individually -...

This will be a Calf Specific Class where we train ankle dorsiflexion while in knee extension

Equipment Needed: Slant Board, and sticks for balance (if needed).

A lot of people deal with “tight” calves, and like I always say…tightness typically = weakness, so utilizing drills like PAILs/RAILs wi...

A Hip and Spine Circuit 🧈

No Equipment Needed: We can use certain equipment to advance movements (like blocks, stability balls, weights), but that’s always optional. You can also use blocks to regress certain movements if needed.

This will be an up-tempo class where we work multiple different m...

This class is specific to those who struggle with a tight chest

Equipment Needed: Yoga blocks. A wall, and something to put your hands on (we use an exercise bench).

The chest is a common area people complain about tightness, so I wanted to make a class specific to this area/issue. Here we’ll ...

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...

Hinge Point Training for the Lumbar Spine

Equipment needed: A Powerband (or pull-up band)

A healthy spine is where each spinal joint has the ability to move, with control, relative to another. Each joint should be unrestricted in its motion. We want forces to be distributed across the spine eve...

In this class we’ll target both Wrist Flexion and Extension

No equipment needed.

The wrist is commonly undertrained, and especially important in certain movements like handstands, pushups, front squats, muscle ups, straight arm planks, etc.

This class will be a great option for those who have ...

Full Body Circuit

Equipment Needed: Yoga Blocks, and a wall (for 1 drill)

We’ll start with full body CARs, then turn our focus on the Shoulders/Scap/Hips/Spine.

This an up-tempo class. If I’m moving too fast in the class, always give yourself the freedom to pause the video and go at your own ...

All about Shoulder IR - single joint focused class

No equipment needed: Though you can use a yoga block for your head to rest on during our IR base if you like.

The fundamental motion of our shoulder is rotation. So in order to expand space (“mobility”) within a joint capsule we must first esta...

This will be a single joint focused class, featuring Hip External Rotation.

Equipment Needed: Yoga blocks (depending on your current mobility).

Rotation is king when it comes to the hips, so if you struggle with rotational mobility, specifically in ER, this class will be great for you. I wanted...

A skill based class that works towards a better forward fold

No Equipment Needed: If you have limited mobility you may need a stretching band.

This class is all about developing a buttery forward fold, and we’ll be training the position specifically in our PAILs/RAILs base. You can expect all k...

A warm up class that can be done before overhead movements.

Equipment Needed: Yoga block and a stick/pvc pipe.

This class is to help warm you up before doing more strenuous overhead movements, like handstands and overhead presses. We’ll work through several movements in an up-tempo circuit. If ...

This class will help you develop greater end-range control of your hips

Equipment Needed: Yoga blocks. Tennis ball is optional.

We’ll work a series of different end-range control drills for every joint position of the hip (Flex/Ext/IR/ER/Abd/Add). Movements such as lift offs, passive range hold...

This will be a single joint focus class for Shoulder Flexion

Equipment Needed: Yoga Blocks

In conventional fitness we've created many overhead movements like shoulder presses, handstands, pull-ups, lat pulldowns, etc. All which require good Shoulder Flexion. Though if you assess the average per...

A quick class designed to warm you up before cycling

No Equipment Needed.

In this class we’ll warm up your joints with CARs and different movements that are specific to cycling, wether that’s indoor or outdoor cycling.

You can also treat this class as a standalone option for those days you're...

This will be a single joint focus class for Elbow Pronation

Equipment needed: A short stick.

Elbows are typically undertrained in most strength programs, and they’re often asked to absorb a lot of force in conventional movements. For those who have limitations in their pronation this can becom...