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Short Class 109: Ankle Warm Up
This is a warm up class specifically for the Ankles
Equipment Needed: In one drill we need a wall or some other prop for balance.
In this class we will warm up your ankles through several different movements. This will be a circuit style class and we will be going at a slightly faster tempo. If...
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Short Class 110: Scapula Warm Up
This is a warm up class specifically for the Scapula
Equipment needed: Stretching band (optional)
In this class we will warm up your scapula through several different movements. This will be a circuit style class and we will be going at a slightly faster tempo. If you need to slow down, please...
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Short Class 112: Full Body Cooldown
This a low intensity full body cooldown class
No equipment needed.
Our first ever cooldown class! You can do this class after other forms of training or as a stand alone option when you want a lower intensity full body ’snack’ session. Now obviously, you can also increase the intensity of this ...
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Short Class 113: Low Back Rotation
Our first ever low back rotation class!
No equipment needed. But if you have limitations in your low back rotation, using yoga blocks can help decrease the overall range of motion in our PAILs/RAILs base.
This class is great for the low back, SI Joint, and even for the hips.
If the low back o...
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Short Class 114: Lower Body Cool Down
This a low intensity Lower body cool down class
No equipment needed. We use a stick for balance during standing Hip CARs, but you can just place your hand against a wall.
You can do this class after other forms of training, like lower body weight lifting, running, cycling, and other lower body ...
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Short Class 118: Airplane Warm Up
A warm up class you can take before going on a flight!
No equipment needed
This is a class you can take at the airport before your flight to help butter you up before having to sit for long periods of time. We work through several different movements, with a bigger emphasis the hips and spine. ...
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Short Class 119: Hip and Low Back Circuit
A Hip and Low Back Circuit
No Equipment Needed.
This will be an up-tempo class where we work multiple different movements, altering between hip and lumbar spine exercises.
If the pace of the class feels too fast, feel free to pause the video and go at your own pace.
You can do this class as a...
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Short Class 123: Foot/Toe Warm Up
This is a warm up class specifically for the Feet/Toes
No Equipment Needed
In this class we will warm up your feet/toes through several different movements. If you need to slow down the pace of the class, please feel free to pause the video and go at your own pace!
This is a great way to warm ...
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Short Class 127: Hip Adduction
This is a single joint focus class for Hip Adduction
No Equipment Needed
We’ll be working 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 or if this is an area that's been problematic for you, just stick to j...
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Short Class 128: Mobility at your desk
Here is a mobility routine you can do at your desk!
No equipment needed, just your chair.
For all those who have to work long hours at the desk, you can utilize this 13min routine to help butter up throughout the day. Maybe you don’t have time for a full mobility session, so you can utilize thi...
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Short Class 129: Elbow Extension
This is a single joint focus class for Elbow Extension
Equipment needed: We just use a wall for our extension PAILs/RAILs base
Elbows are typically undertrained in most strength programs and they’re often asked to absorb a lot of force in conventional weight training/calisthenics movements, an...
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Short Class 130: Low Back Extension
This class is for Lumbar Spine Extension
No equipment needed.
Lumbar extension is an area where many people are limited and weak, so we can utilize this class to help improve our capacity in this range of motion.
Now please be mindful that if your low back is an area of weakness, limitation, ...
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Short Class 131: Upper Body CARs (seated)
In this class we’ll do Upper Body CARs while sitting in a chair
No equipment needed, just your chair!
This is a nice option for anyone who gets overly fatigued doing the standing CARs, or for anyone who wants to do CARs from their desk during a mini break from their workflow.
Reminder to neve...
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Short Class 132: Lower Body CARs (seated)
In this class we’ll do Lower Body CARs while sitting in a chair
No equipment needed, just your chair!
This is a nice option for anyone who can’t get on the floor due to physical or environmental limitations, or for anyone who wants to do CARs from their desk during a mini break from their work...
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Short Class 133: Spine Lateral Flexion (QL Specific)
This class is for Spine Lateral Flexion
No equipment needed.
The QL is often an area of weakness and tightness for a lot of people, so I wanted to make a spine lateral flexion class to help target that area specifically.
Training spine lateral flexion PAILs/RAILs can be very tricky. A lot of...
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Short Class 136: Gentle Mobility
This is a very low intensity and gentle mobility class.
No equipment needed.
This is a good class for anyone who needs a lightened restorative type session, or for those who have bigger movement limitations and need to start off their mobility journey with something more simple and basic. We do...
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Short Class 138: Full Body Circuit
This is a 20min Full Body circuit. We'll target your full body from your neck down to your ankles.
No equipment needed.
I know people have busy schedules and sometimes they just need a quick full body butter session, so this is a great class to target in those times!
I hope you enjoy the class!
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Short Class 159: Seated Mobility
A mobility routine you can do from a seated position
Equipment Needed: Just your chair.
This is a great class for those who might struggle getting down on the floor, standing up is too fatiguing, or you’re just sitting at your desk or on the couch and you want to do some mobility.
The nature ...
