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

Equipment Needed: Yoga blocks, and we'll use the wall for one drill. Weights are optional.

We’ll work a series of different end-range control drills for every joint position of the shoulder (Flex/Ext/IR/ER/Abd/Add). Mo...

This will be a single joint focus class for Knee Internal Rotation.

No Equipment needed

The fundamental motion of our knee is rotation. So in order to expand space (“mobility”) within the joint capsule we must first establish rotational capacity. The most important for the knee being internal r...

Equipment Needed: Yoga blocks. Tennis ball optional.

This will be an up-tempo class where we work multiple different movements, altering between hamstring and low back specific drills.

Low back and hamstrings are typically areas of tightness and weakness for people. So I wanted to offer a quic...

This will be a single joint focus class for Scapular Retraction

Equipment needed: Yoga blocks and in one drill we're going to be using the wall.

Retraction is one of the most commonly limited areas for peoples in their scapula. In conventional fitness we're often told to retract our scapula to ...

This will be a single joint focus class for Shoulder External Rotation

The fundamental motion of our shoulder is rotation. So in order to expand space (“mobility”) within a joint capsule we must first establish rotational capacity. We have a single joint focus class for Shoulder IR and now we ha...

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

Equipment Needed: Yoga blocks and extra padding for your knees. Ankle weight is optional.

We’ll work a series of different end-range control drills for every position of the knee (Flexion, Extension, IR/ER). Movements such...

This is a single joint focus class for Wrist Extension

No equipment needed.

The wrist is commonly undertrained and extension is where most are limited in. This is a range of motion that’s especially important in certain movements like handstands, pushups, front squats, straight arm planks, and ...

A Warm up class to prep you for Squats

No Equipment Needed.

In this class we will warm up your joints through several different movements targeting areas that are specific to squats. This is a great routine to do prior to your squat days or really any lower body activities.

You can also treat ...

Single joint focus class for Dorsiflexion.

No Equipment Needed.

Ankle Dorsiflexion is very important for squatting, lunging, running, jumping, and many other movements.
I often see people hammer away at hip mobility drills to improve their squat, and they don't address their limitation in ankle...

Single joint focus class for Scapular Protraction

Equipement needed: Yoga blocks.

Protraction is a range that we typically rest in often in our daily lives - at the desk, on the couch, etc. Most have solid passive range of motion here because of that, but they lack the active strength and cont...

This class is for Neck (Cervical Spine) Flexion and Extension

No Equipment Needed.

The neck is an area that a lot of people have STI's (Shitty Tissue Issues). They lack strength and neurological control in this area, mostly because we rarely train this area to be strong in traditional strength ...

This class will showcase a few different variations of Hip CARs

Equipment Needed: Yoga block, tennis ball, kettlebell, sticks - all optional.

There’s many bases and different ways to do your CARs, and in this class we'll offer you some variety specific to the hip.

Here’s the bases we utilize:
...

This class will showcase a few different variations of Shoulder CARs

Equipment Needed: Yoga blocks and in one drill we’ll be using the wall.

There’s many bases and different ways to do your CARs, and in this class we'll offer you some variety specific to the shoulder.

Here’s the bases we utili...

Single joint focus class for Knee Flexion

Equipment needed: Yoga blocks. Extra padding for your knee and sticks for balance are optional.

Many people struggle with bending their knee with good range and strength - so this class will be a good option for those needing to improve this area.

We’l...

Self-assessment Class for the Hips

No Equipment Needed

Our first ever self-assessment class.

This is not necessarily a follow along class or a workout, but I wanted to offer a video that shows you how to assess yourself. This is incredibly beneficial to help find your areas of limitation, whic...

Single joint focus class for Ankle Plantar Flexion

Equipement needed: Yoga blocks.

We will work 3 rounds of PAILs/RAILs in our Plantarflexion base, but always listen to your body and go at your own pace. If 3 rounds feels like too much, stick to just 2 rounds and slowly build up - or do the 3rd...

Self-assessment Class for the Shoulders

Equipment Needed: Yoga Block

Our second self-assessment class.

This is not necessarily a follow along class or a workout, but I wanted to offer a video that shows you how to assess yourself. This is incredibly beneficial to help find your areas of limita...

This will be a single joint focus class for Shoulder Adduction

No Equipment Needed

We will work 3 rounds of PAILs/RAILs in our adduction base, but always listen to your body and go at your own pace. If 3 rounds feels like too much, stick to just 2 rounds and slowly build up - or do the 3rd roun...

This is an advanced class for Hip IR/Abduction while utilizing frog base

Equipment Needed: Yoga Blocks

The frog base is pretty advanced, as is the cues in this class, so keep that in mind before jumping in.

We'll be working both Hip IR and abduction at the same time in the frog base. This can ...

This will be a single joint focus class for Big Toe Dorsiflexion

Equipment Needed: Something to elevate your big toe - we’re using a book in the class.

This is a very important joint position that is often overlooked. Having good Big Toe Dorsiflexion is incredibly important for all things dyna...

This class will be for Hip Abduction utilizing the Butterfly base

Equipment Needed: Yoga blocks

The butterfly base is a common stretch, but we’ll turn a common stretch into a powerful mobility exercise through PAILs/RAILs and lift offs. Abduction is one of my favorite bases to PAILs/RAILs becau...

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...

This class will showcase a few different variations of Spinal Segmentations

Equipment Needed: Yoga blocks, something to sit on, resistance band (optional), and we’ll be using the wall in one drill.

There’s many bases and different ways to do your segmentations, and in this class we’ll offer you...

This will be a single joint focus class for Elbow Supination

Equipment Needed: A chair is optional. You can also do the base standing up.

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 ...