NEW NEW!
Class 1: Morning Warm-Up - Controlled Articular Rotations (CARs)
CARs, or Controlled Articular Rotations are designed to be slow, mindful movements, taking joints in all directions they were designed to move.
Aim to utilize the simple exercises in this class 3-7 days per week and instantly begin to notice a difference in comfort and range of motion through:
- neck
- spine
- shoulders
- hips
- knees
- ankles
- wrists
Class 2: Shoulders in Rotation
In this quick shoulder-focused class, move through exercises that assists in creating space in the shoulder capsule + mid/upper back, and stability in the rotator cuff.
Learn:
- 2 different ways to "floss" your shoulders, plus the difference between this exercise and true rotation through the shoulder joint
- a Swimmer Pattern from 4 different positions
- how to expand range of motion both externally + internally
- a simple drill to increase stability and strength for rotator cuff muscles
Class 3: Hips in Rotations
Another quick class! This one is designed to help create space through the hip capsule (think: more comfort, strength + range of motion in the front, outer, AND back of your pelvis).
Learn:
- an alternate way to practice hip CARs
- how to improve hip flexion + external rotation
- how to increase internal hip rotation
Class 4: PAILS + RAILS
PAILS: Progressive Angular Isometric Load
RAILS: Regressive Angular Isometric Load
Isometrics are a powerful way to create and maintain both strength AND space in an area of the body. In this class, focus on:
- hamstrings
- hip flexors
- shoulders in flexion (overhead reach) and extension (down + behind hips)
Follow specific guidance on when and how to apply effort and immediately feel a difference in that area of the body after just 1 round of each exercise!
Class 5: Mobility Flow - Beginner/Intermediate
Isolation work is effective and necessary, but so is learning how to integrate that work into fluid transitions. Flow through shapes that focus on all of the joints already touched on in previous classes, link movement with breath, and have some fun with unique transitions in this yoga/mobility hybrid class!
Class 6: Mobility Flow - Intermediate/Advanced
Feelin' strong + savvy with all 5 previous classes? Give this flow a go! Laugh through unique and demanding transitions, build strength and increase stamina, all in just 40 minutes. This class is a burner - enjoy!