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Class 13: Handstand Mobility
This class is all about developing the perquisite joint mobility and neurological control to help improve your handstand.
Equipment Needed: Yoga Blocks
Time Markers:
0:25 CARs (warm up)
10:10 Wrist Extension PAILs/RAILs + Lift Offs (Quadrupedal Base)
20:30 Shoulder Flexion PAILs/RAILs (Prone... -
Class 14: Overhead Squat Mobility
This class is all about developing the perquisite joint mobility to help improve your Overhead Squat.
Equipment Needed: Yoga Blocks, a stick or stretching band, and something to elevate your heels up.
Time Markers:
0:25 CARs (warm-up)
14:30 Ankle Dorsiflexion PAILs/RAILs (Deep Squat Base w/ He... -
Class 15: Cossack Squat Mobility
This is a skilled based class to improve your Cossack Squat.
Equipment Needed: Yoga Blocks, tennis ball (optional), and something stable to grab onto (like a kettlebell, tower, railing, table, etc.)
Time Markers:
0:18 CARs (warm up)
**all work is done in a Cossack Squat Base**
8:20 Side 1: Ben... -
Class 21: Running Mobility
This class is designed to help you develop greater strength and resiliency for Running
Equipment Needed: Yoga blocks, Slant Board, Plyo boxes, Sticks (for balance). Though you may be able to get creative with props around the house for a lot of things.
Time Markers:
0:40 CARs (warm up)
8:40 Hi... -
Class 23: Deep Squat Mobility
This class is all about developing the perquisite lower body joint mobility to help build a buttery deep squat / pistol squat
Equipment Needed: Yoga blocks, a box to place your leg on. Extra padding for your knee, a weight, and sticks for balance are optional, and you can get creative with props...
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Class 24: Golf Specific Mobility
This class is designed to help you developer greater joint capacity specific to Golfing.
Equipment Needed: A tall stick (I recommend stickmobility.com), and yoga blocks.
Time Markers:
0:55 CARs (warm up)
9:20 “Back Swing” PAILs/RAILs (Standing Base)
24:00 Shoulder Abduction/External Rotation ... -
Class 25: Backbend Mobility
This class is all about developing the perquisite joint mobility and neurological control to help develop a buttery backbend.
Equipment Needed: Yoga blocks, extra padding for your knee (if needed), and sticks for balance (but you can use a wall or other props).
Time Markers:
0:30 CARs (warm up... -
Short Class 11: Middle Splits
This class is tailored towards those who want to improve their middle split, which is a skill that many aspire towards.
Equipment Needed: Yoga Blocks.
Time Markers:
0:16 CARs (warm up)
7:30 Hip Abduction PAILs/RAILs (Middle Split Base)
19:25 Hip Lift Offs (Middle Split Base)
23:11 Hip Lift Off... -
Short Class 21: Pushup Mobility
Another skill based class. In this class we'll work on developing the perquisite joint mobility to help improve your pushup, and chest dips.
Equipment Needed: Yoga Blocks
Time Markers:
0:20 CARs (warm up)
4:36 Wrist Extension PAILs/RAILs + Lift Offs (Quadrupedal Base)
12:50 Shoulder Extension ... -
Short Class 27: Front Splits
This is a skill based class for those who want to improve their front split.
Equipment Needed: Yoga Blocks. Tennis Ball (optional)
Time Markers:
0:25 CARs (warm up)
4:55 Anterior/Posterior Pelvic Tilts (Quadruped Base)
6:55 Side 1 Front Split PAILs/RAILs (Front Split Base)
17:55 Side 1 Hip Flex... -
Short Class 45: Pull-up Mobility
This class is for everyone trying to level up their pull-up skills
Equipment Needed: Yoga blocks and a pull-up bar (ideally mounted and stable).
Our first PAILs/RAILs base will be for shoulder flexion, which is a perquisite range we need to develop for the pull-ups.
After that we’ll go into a...
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Short Class 51: Forward Fold Mobility
A skill based class that works towards a better forward fold
No Equipment Needed: If you have limited mobility you may need a stretching band.
This class is all about developing a buttery forward fold, and we’ll be training the position specifically in our PAILs/RAILs base. You can expect all k...
