Options for 2-5 classes per week
This is a 3 month intermediate program that will target your full body, from your neck all the way down to your toes.
I’ve outlined 4 programs below based on how many classes you want to do per week. There’s a program structure for 2x a week classes, 3x a week, 4x a week, and 5x a week. How many classes you decide to take is totally up to you and your schedule! You can even elect to do just 1 class a week, or even do 6-7 if desired. If you’re doing just one class a week, pick the 2x a week schedule and just do the classes in order, but doing just one class per week. If doing 6-7 classes a week, pick the 5x a week schedule and just do the classes in order, but you’ll just bump up 1-2 classes from the following week.
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2 CLASSES PER WEEK PROGRAM:
Week 1:
Day 1: Short Class 1
Day 2: Short Class 2
Week 2:
Day 1: Short Class 78
Day 2: Class 26
Week 3:
Day 1: Class 28
Day 2: Short Class 5
Week 4:
Day 1: Short Class 56
Day 2: Short Class 23
Week 5:
Day 1: Class 12
Day 2: Short Class 20
Week 6:
Day 1: Short Class 78
Day 2: Short Class 39
Week 7:
Day 1: Class 28
Day 2: Short Class 5
Week 8:
Day 1: Short Class 80
Day 2: Short Class 67
Week 9:
Day 1: Short Class 1
Day 2: Short Class 36
Week 10:
Day 1: Class 22
Day 2: Class 26
Week 11:
Day 1: Short Class 40
Day 2: Class 20
Week 12:
Day 1: Short Class 47
Day 2: Short Class 101
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3 CLASSES PER WEEK PROGRAM:
Week 1:
Day 1: Short Class 1
Day 2: Short Class 2
Day 3: Short Class 78
Week 2:
Day 1: Class 26
Day 2: Class 28
Day 3: Short Class 5
Week 3:
Day 1: Short Class 56
Day 2: Short Class 23
Day 3: Class 12
Week 4:
Day 1: Short Class 20
Day 2: Short Class 78
Day 3: Short Class 39
Week 5:
Day 1: Class 28
Day 2: Short Class 5
Day 3: Short Class 80
Week 6:
Day 1: Short Class 67
Day 2: Short Class 1
Day 3: Short Class 36
Week 7:
Day 1: Class 22
Day 2: Class 26
Day 3: Short Class 40
Week 8:
Day 1: Class 20
Day 2: Short Class 47
Day 3: Short Class 101
Week 9:
Day 1: Short Class 82
Day 2: Short Class 111
Day 3: Short Class 113
Week 10:
Day 1: Short Class 39
Day 2: Short Class 62
Day 3: Short Class 40
Week 11:
Day 1: Short Class 5
Day 2: Short Class 56
Day 3: Short Class 33
Week 12:
Day 1: Short Class 43
Day 2: Short Class 36
Day 3: Class 26
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4 CLASSES PER WEEK PROGRAM:
Week 1:
Day 1: Short Class 1
Day 2: Short Class 2
Day 3: Short Class 78
Day 4: Class 26
Week 2:
Day 1: Class 28
Day 2: Short Class 5
Day 3: Short Class 56
Day 4: Short Class 23
Week 3:
Day 1: Class 12
Day 2: Short Class 20
Day 3: Short Class 78
Day 4: Short Class 39
Week 4:
Day 1: Class 28
Day 2: Short Class 5
Day 3: Short Class 80
Day 4: Short Class 67
Week 5:
Day 1: Short Class 1
Day 2: Short Class 36
Day 3: Class 22
Day 4: Class 26
Week 6:
Day 1: Short Class 40
Day 2: Class 20
Day 3: Short Class 47
Day 4: Short Class 101
Week 7:
Day 1: Short Class 82
Day 2: Short Class 111
Day 3: Short Class 113
Day 4: Short Class 39
Week 8:
Day 1: Short Class 62
Day 2: Short Class 40
Day 3: Short Class 5
Day 4: Short Class 56
Week 9:
Day 1: Short Class 33
Day 2: Short Class 43
Day 3: Short Class 36
Day 4: Class 26
Week 10:
Day 1: Class 28
Day 2: Short Class 40
Day 3: Short Class 47
Day 4: Short Class 80
Week 11:
Day 1: Short Class 67
Day 2: Short Class 39
Day 3: Short Class 3
Day 4: Class 16
Week 12:
Day 1: Short Class 5
Day 2: Class 22
Day 3: Short Class 101
Day 4: Short Class 111
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5 CLASSES PER WEEK PROGRAM:
Week 1:
Day 1: Short Class 1
Day 2: Short Class 2
Day 3: Short Class 78
Day 4: Class 26
Day 5: Class 28
Week 2:
Day 1: Short Class 5
Day 2: Short Class 56
Day 3: Short Class 23
Day 4: Class 12
Day 5: Short Class 20
Week 3:
Day 1: Short Class 78
Day 2: Short Class 39
Day 3: Class 28
Day 4: Short Class 5
Day 5: Short Class 80
Week 4:
Day 1: Short Class 67
Day 2: Short Class 1
Day 3: Short Class 36
Day 4: Class 22
Day 5: Class 26
Week 5:
Day 1: Short Class 40
Day 2: Class 20
Day 3: Short Class 47
Day 4: Short Class 101
Day 5: Short Class 82
Week 6:
Day 1: Short Class 111
Day 2: Short Class 113
Day 3: Short Class 39
Day 4: Short Class 62
Day 5: Short Class 40
Week 7:
Day 1: Short Class 5
Day 2: Short Class 56
Day 3: Short Class 33
Day 4: Short Class 43
Day 5: Short Class 36
Week 8:
Day 1: Class 26
Day 2: Class 28
Day 3: Short Class 40
Day 4: Short Class 47
Day 5: Short Class 80
Week 9:
Day 1: Short Class 67
Day 2: Short Class 39
Day 3: Short Class 3
Day 4: Class 16
Day 5: Short Class 5
Week 10:
Day 1: Class 22
Day 2: Short Class 101
Day 3: Short Class 90
Day 4: Short Class 41
Day 5: Short Class 113
Week 11:
Day 1: Class 26
Day 2: Short Class 40
Day 3: Short Class 62
Day 4: Short Class 47
Day 5: Short Class 82
Week 12:
Day 1: Short Class 56
Day 2: Short Class 77
Day 3: Class 22
Day 4: Short Class 20
Day 5: Short Class 33
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Since you’re targeting the full body, it won’t matter which days you take the classes each week, you can do them on any day of the week that works best for you!
On the days you don’t do classes, I recommend doing your full body CARs routine (Intro Video 5) if you have the time available!
Just a reminder - when you’re training in areas of weakness, limitation, or past injury: it’s really important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. When I cue things like ‘greatest and safest effort’ - this is relative to the individual and their capacity in a certain area. So if you know you’re training in area where the tissue quality might not be very strong, you want to keep your ‘max effort’ low at first. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. Slowly building up in areas of weakness/limitation is definitely key!
You can repeat this 3 month program as many times as you like or try out one of my many other programs!
I hope you enjoy the program!
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Class 12: Hip Flexion & Extension
This class is all about the Hips. We'll focus on Linear movements like Flexion and Extension.
Equipment Needed: Yoga Blocks. Extra pad for your knee. Also possibly a stick for balance if you need it, but you could also use another prop or the wall.
Time Markers:
0:18 CARs (warm up)
12:12 Hip Fl... -
Class 16: Knee Flexion & Extension
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...
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Class 20: Knee IR & ER
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... -
Class 22: Advanced Spine Circuit
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... -
Class 26: Ankle Inversion/Eversion/Dorsiflexion
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...
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Class 28: Knee IR/ER & Flexion
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...
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Short Class 1: Hip IR & ER
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... -
Short Class 2: Shoulder IR/ER + Scapular Retraction
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... -
Short Class 3: Full Body - Hips/Shoulder/Scap/Spine
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 ... -
Short Class 5: Wrist
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... -
Short Class 20: Shoulder Abduction & Adduction
This class will focus on Shoulder Abduction and Adduction
Equipment Needed: Yoga Blocks
Time Markers:
0:08 CARs (warm up)
2:30 Shoulder Adduction PAILs/RAILs + Lift Offs (Tripod Base)
18:38 Shoulder Abduction PAILs/RAILs + Lift Offs (Prone Laying Base)
35:32 Finishing CARsHere we’ll explore ...
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Short Class 23: Neck and Pelvis Circuit
This class will be for the Neck and the Pelvis
Equipment Needed: Yoga Blocks
Time Markers:
0:13 CARs (warm up)
1:30 Anterior/Posterior Pelvic Tilts (Quadrupedal Base)
3:15 Neck CARs (Elevated Prone Base)
4:50 Anterior/Posterior Pelvic Tilts (Bridge Base)
6:30 Neck CARs (Elevated Supine Base)
8... -
Short Class 33: Neck
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 CARsThis is our ...
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Short Class 36: Shoulder IR/ER/Flex (intermediate+)
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...
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Short Class 39: Toes and Intrinsic Foot Strength
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...
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Short Class 40: Scapula Pro/Ret/Dep (intermediate+)
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...
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Short Class 41: Shoulder Circuit
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 -...
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Short Class 43: Hip & Spine Circuit
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...
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Short Class 47: Wrist Flexion and Extension
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 ...
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Short Class 56: Elbow Pronation
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...
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Short Class 62: Knee End-Range Control
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...
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Short Class 67: Neck Extension and Flexion
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 ...
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Short Class 77: Hip Abduction (Butterfly Base)
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...
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Short Class 78: Spine Circuit
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...
