3 classes per week
WEEK 1:
Day 1 - Class 17
Day 2 - Short Class 18
Day 3 - Short Class 12
WEEK 2:
Day 1 - Class 17
Day 2 - Short Class 15
Day 3 - Short Class 20
WEEK 3:
Day 1 - Short Class 41
Day 2 - Short Class 40
Day 3 - Short Class 2
WEEK 4:
Day 1 - Short Class 15
Day 2 - Class 10
Day 3 - Short Class 18
This program is for intermediate students. We will do classes 3x a week. I recommend, you space out the sessions with an even amount of days in-between for better recovery. Example: Day 1 is a Monday, Day 2 is a Wednesday, Day 3 is a Friday/Saturday. On the days you don’t do classes - I highly recommend doing your full body CARs routine (Intro Video 5).
If you have any questions reach out to me. Hope you enjoy the program!
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Class 10: Shoulder IR/ER + Scapular Retraction (Intermediate+)
This class is all about rotational capacity of the shoulders (Internal and External Rotation), and Retraction of the Scapula. This class is slightly more advanced than previous classes.
Equipment Needed: Yoga Blocks, Tennis Balls (optional)
Time Markers:
0:40 CARs (warm up)
19:20 Scapula Prep ... -
Class 17: Shoulder IR & ER
This class is all about rotational capacity of the shoulders (IR/ER).
Equipment Needed: Yoga Blocks and a Stick (Mobility Stick, PVC, maybe even a broom stick). FYI - for our IR base we'll be seating with our back against the wall.
Time Markers:
0:30 CARs (warm up)
4:50 Capsular CARs (Tall Kn... -
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 12: Shoulder Flexion & Extension
This class focuses on Shoulder Flexion and Extension
Equipment Needed: Yoga Blocks. A Stick (optional)
Time Markers:
0:16 CARs (warm up)
5:43 Shoulder Flexion PAILs/RAILs (Prone Lying Base)
12:58 Shoulder Flexion Lift Offs (Prone Lying Base)
16:50 Shoulder Extension PAILs/RAILs (Seated Base)
24... -
Short Class 15: Scapular Depression & Elevation
This is our first Scapula only class, and we'll target both Scapular Depression and Elevation.
Equipment Needed: Stretch Band. I'm using the "OPTP Stretch Out Strap" and I got it on Amazon.
Time Markers:
0:15 CARs (warm up)
5:25 Scapular Elevation PAILs/RAILs (Seated Base)
14:13 Scapular Eleva... -
Short Class 18: Scapular Protraction & Retraction
This Class will feature both Scapular Protraction and Retraction
Equipment Needed: Yoga Blocks and a Stick or Stretching Band
Time Markers:
0:15 CARs (warm-up)
5:33 Scapular Retraction PAILs/RAILs (Prone Lying Base)
12:25 Scapular Retraction Lift Offs (Prone Lying Base)
14:10 Scapular Protract... -
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 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 -...
