Options from 1-7 classes per week
In this program we have classes that are around 10-20min, so this is for all those who are short on time and want to get some quick mobility sessions in!
I’ve designed this program in a way that allows you to pick your own classes and schedule. You can do as many or as little classes as you want per week.
I’ve picked out 2-3 classes per joint that you can choose from.
Here’s the classes per joint focus:
Hips:
Short Class 102 Hip Warm Up (14min)
Short Class 83: Hip Circuit (14min)
Short Class 93 Hip Circuit (20min)
Shoulders:
Short Class 103 Shoulder Warm Up (15min)
Short Class 84 Shoulder Circuit (15min)
Short Class 69: Shoulder CAR Variations (21min)
Scapula:
Short Class 110 Scapula Warm Up (14min)
Short Class 94: Scapula Circuit (15min)
Spine:
Short Class 105 Spine Warm Up (15min)
Short Class 19 Spine Circuit (16min)
Short Class 81: Thoracic CAR Variations (22min)
Full body:
Short Class 34 Full Body Warm Up (15min)
Short Class 16 Full Body Circuit (15min)
Short Class 112 Full Body Cooldown (13min)
Knees:
Short Class 106 Knee Warm Up (15min)
Short Class 97: Knee CAR (12min)
Short Class 62 Knee End-range (24min)
Ankle:
Short Class 109: Ankle Warm Up (10min)
Short Class 72: Ankle Plantarflexion (20min)
Short Class 89: Ankle Inversion (23min)
Foot/toe:
Short Class 76 Big Toe Dorsiflexion (15min)
Short Class 123: Foot Warm Up (13min)
Short Class 104: Big Toe Abduction (21min)
Wrist/Elbow:
Short Class 107: Wrist Warm Up (12min)
Short Class 63 Wrist Extension (15min)
Short Class 122: Elbow Warm Up (10min)
Hand/finger:
Short Class 86 Finger CARs (14min)
Short Class 29 Intrinsic Hand Strengthening (22min)
Pelvis:
Short Class 23: Neck and Pelvis (20min)
Short Class 100: Reducing Excessive Anterior Pelvic Tilt (16min)
Neck:
Short Class 67: Neck Extension and Flexion (20min)
Short Class 82: Neck Lateral Flexion (20min)
Additional options:
Short Class 119: Hip and Low Back Circuit (16min)
Short Class 85: TMJ Jaw (8min)
So essentially you will pinpoint a joint that you want to train on a given day and then you will pick from any one of the classes in that bracket. It honestly doesn’t matter which class you choose and you can alternate between the classes each time. For example, if you’re targeting the hips: the first time you train the hips you can target Short Class 102 Hip Warm Up and the next time you target the hips you can target Short Class 83 Hip Circuit, and the next time Short Class 93, and then keep alternating through them each time, or just doing the ones you really like consistently.
Any of the classes that DON’T feature PAILs/RAILs can be done as many times as you want per week. For example, if you only wanted to do hip classes, you could do one of these hip classes every single day if you wanted to because they don’t have any PAILs/RAILs in them. When we do PAILs/RAILs we’re essentially doing high level strength training on a specific joint, which means that joint will need more recovery time. So if you’re taking a class that has PAILs/RAILs: I would recommend only targeting a PAILs/RAILs class for a specific joint 2x a week, and spreading those sessions out evenly throughout your week (for example a Monday and a Thursday).
Here’s the list of the classes in this program that have PAILs/RAILs:
Short Class 89 Ankle Inversion
Short Class 72: Ankle Plantarflexion
Short Class 76 Big Toe Dorsiflexion
Short Class 63 Wrist Extension
Short Class 67 Neck Extension and Flexion
Short Class 82 Neck Lateral Flexion
So if you’re targeting one of these specific joints and classes, I would only recommend doing PAILs/RAILs on a specific joint 2x a week, spread out evenly throughout the week.
Overall, which joint focuses you decide to prioritize in a given week is totally up to you and your goals! Let’s say the hips, shoulders, scapula, and spine are your biggest focuses and you want to target one class every day, here’s how you can program it:
Day 1: Hips
Day 2: Shoulders
Day 3: Spine
Day 4: Scapula
Day 5: Hips
Day 6: Shoulders
Day 7: Spine
Then the next week, Day 1 would start on the Scapula. So you just keep going in order.
Or if you just wanted to focus on those 4 joints and you wanted to do classes 4x a week, you can just do a class for each joint 1x a week.
There’s many ways you can program these classes and it’s all dependent on your schedule and your goals. If you want more of a full body approach you can just do a new joint focus every day. Or if you wanted to really hone in on 2-3 priority areas you can just make those a bigger focus and get consistent inputs on those areas. When it comes to training your priority areas, it’s great to target them around 2-3x a week. 1-2x a week if the classes have PAILs/RAILs in them and around 2-3x a week if there’s no PAILs/RAILs. But like I said, if there’s no PAILs/RAILs in the classes, you could essentially do that class every single day if you really wanted to.
In conclusion, this program is designed in a way that encourages you not to overthink it. These classes are really short and there’s less of a need to have a strict schedule. Pick a class on any joint you want to target and get some quick buttery movement!
I hope you enjoy these quicker sessions!
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Short Class 16: Full Body Circuit - Hips/Shoulder/Scap/Spine
This class is a quick (15min) Full Body circuit. We'll target Shoulders, Scapula, Hips, and Spine.
No equipment needed.
Time Markers:
0:08 CARs (warm up)
8:13 Shoulder Swimmers (Prone Lying Base)
9:58 Spinal Segmentation (Standing Hip Hinge Base)
11:30 Scapular CARs (Push Up Base)
12:50 Hip L... -
Short Class 19: Spine Circuit
Spine Circuit Snack! Only 15min but packs some buttery punch
Equipment Needed: Yoga Blocks
Time Markers:
0:10 CARs (warm-up)
2:45 Thoracic Rotation at Wall (Standing Base)
5:25 Cervical Flexion/Extension (Supine Base)
7:40 Thoracic Rotation (Quadrupedal Base)
11:42 Anterior/Posterior Pelvic ... -
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 29: Intrinsic Hand Strengthening
This class is all about intrinsic hand muscles
Equipment Needed: A medium sized rubber band, and a hand sized squishy ball.
Time Markers:
0:25 Finger Lifts
4:00 Finger Flexion Squeezes
7:37 Half Finger Flexion Squeezes
10:05 Straight Finger Wrist CARs
12:20 Fist Squeezes w/ Ball
14:45 Straight... -
Short Class 34: Full Body Warm Up
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... -
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 63: Wrist Extension
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 ...
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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 69: Shoulder CAR Variations
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...
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Short Class 72: Ankle Plantarflexion
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...
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Short Class 76: Big Toe Dorsiflexion
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...
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Short Class 81: Thoracic CAR Variations
This class will showcase a few different variations of Thoracic CARs
Equipment Needed: Yoga blocks, something to sit on, foam roller (optional), and we’ll be using the wall for a couple drills.
There’s many bases and different ways to do your CARs, and in this class will offer you some variety ...
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Short Class 82: Neck Lateral Flexion
This class is for Neck (Cervical Spine) Lateral Flexion
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 traini...
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Short Class 83: Hip Circuit (15min)
This will be a short 15min circuit - a hip snack if you will.
No Equipment Needed
If you're short on time and want to butter up the hips, this will be a great snack to squeeze in when you want.
Here’s the menu for the class:
1. Hip CARs - Both bent leg and straight leg in sidelying base
2. Ca... -
Short Class 84: Shoulder Circuit (15min)
This will be a short 15min circuit - a little shoulder snack.
No Equipment Needed
If you're short on time and want to butter up the shoulders, this one is for you.
Here’s the lineup for the class:
1. Shoulder CARs
2. Straight arm Capsular CARs in 3 different planes
3. Adduction/Abduction
4. ... -
Short Class 85: TMJ (Jaw)
A class for the TMJ (Jaw)
No equipment needed.
The temporomandibular joint (TMJ) acts like a sliding hinge, connecting your jawbone to your skull. The TMJ can be a joint where some people develop dysfunction. TMD (Temporomandibular dysfunction) can create pain, difficulty chewing, weakness, and...
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Short Class 86: Finger CARs
Finger CARs!
No equipment needed.
I’ve had a few students ask for a class for finger CARs, so here it is.
The fingers/hand can be an area where the tissue quality is weak since we don’t often train these areas specifically. If you need to, keep your intensity levels low and try not to push you...
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Short Class 89: Ankle Inversion
This will be a single joint focus class for Ankle inversion
Equipment Needed: We’ll be using sticks for balance
The ankle inversion sprain is the most common ankle sprain. Injuries happen when the load going into the tissue exceeds the load bearing capacity of the tissue, so the tissue will y...
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Short Class 93: Hip Circuit (20min)
20min hip circuit for all levels
No equipment needed
In this class we’ll flow through several different movements. If the pace of the class feels too fast, feel free to pause the video and go at your own pace, that’s totally okay.
You can do this class as a standalone option on those days you’...
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Short Class 94: Scapula Circuit
This will be a short 15min circuit for the Scapula.
Equipment Needed: Yoga blocks, resistance band, and a wall. A weight for a couple movements is optional.
We’ll work through several scapular movements, working one arm at a time and alternating back and forth.
We go at an uptempo pace, but i...
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Short Class 97: Knee CAR (Modified)
Short Class 97: Knee CAR (Modified)
For anyone who struggles doing Knee CARs - this class is for you.
Equipment needed: Resistance band (optional)
Knee CARs are typically the hardest joint to initiate and control, so if you’re struggling with this you're not alone. I've had many clients and st...
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Short Class 100: Reducing Excessive Anterior Pelvic Tilt
This class is for anyone who wants to reduce the amount of anterior pelvic tilt they have.
No equipment needed.
If you’re someone who’s been told that they have “excessive” anterior pelvic tilt, this class is for you.
Having a lot of anterior pelvic tilt can develop through years of postural h...
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Short Class 102: Hip Warm Up
This is a warm up class specifically for the Hips
Equipment needed: None required, but a yoga block and tennis ball is optional.
In this class we will warm up your hips through several different movements. This will be a circuit style class and we will be going at a slightly faster tempo. If yo...
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Short Class 103: Shoulder Warm Up
This is a warm up class specifically for the Shoulders
Equipment needed: Yoga block. Tennis ball and a light weight is optional.
In this class we will warm up your shoulders through several different movements. This will be a circuit style class and we will be going at a slightly faster tempo. ...
