In this class we work on expanding range in the hips to facilitate a better pigeon position, a commonly used pose in yoga. We finish with some flow in and out of the position.

Equipment:
- An elevated surface such as a chair
- 2 x yoga blocks

Level: Beginner

In this class we work through the joint motions needed at the ankle, the knee, the hips, the wrists and the shoulders in order to perform a downward dog efficiently and well. We then finish with some kinetic stretching for going from quadruped to downward dog; great for yogis but also anyone who ...

In this session we work on expanding and controlling hip Flexion, Abduction and External Rotation from a seated position.

Equipment needed:
2 x yoga blocks (or stack of books/pillows)
wall or something to lean against

A "pec" or front of chest based session we work on scapular retraction along with horizontal shoulder abduction. Together these joint motions help us to get our arms back behind us horizontally and are important both to offer some variability to the position we spend most of our time in (hunched...

You need your hamstrings to lengthen in order to be able to do a lot of things such as touching your toes, picking things up (children or barbells), sitting comfortably on the floor etc. But we also need to have strong enough hip flexors to pull us in to that lengthened position. Often, "tight" h...

This class was all about creating better "resting" options', particularly on the floor. Why? Because we need to have more options for rest; to be seated comfortably. So that we can easily move between rest and non-rest states; a key component of being a "good human" and reducing the chronic stres...

In this session we work through a focused session to both expand and better control Shoulder Internal Rotation with an opportunity to begin to incorporate external load for those who are slightly more advanced in this area.

Equipment needed:
2 x Yoga Blocks (or stack of books/pillows)
A tennis b...

Our St. Patrick's Day themed class called "proud to knee irish"; no prizes for guessing what the focus of this class is!!!

We hit some knee rotation to start; be patient with this guys as you don't always feel a whole lot happening in the beginning but is soooo important to help those medial, la...

In this class, we go back to basics with some capsular work for hip and shoulder internal rotation. There's pretty much nobody that couldn't benefit for some more stimulation to those capsules (the deepest part of the joint that is responsible for rotational movements) hence the idea that working...

The squat; thought to be a basic movement but in reality, it is a highly complex movement pattern.

In this class we go start by prepping the relevant joints (hips, knees, ankles and spine) by working their foundational motions (rotation for all except the spine).
In the second half of class we a...

A mid week treat for your spine! We hit some nice CARs to get moving and then we got stuck in to some spine work focusing specifically on lateral flexion and rotation and finished with some challenging spine CARs!

Let me know how you found this one team!
Equipment:
yoga block/foam roller
wall...

In this class, we trained the joint motions required for the straight leg action during a cossack squat, namely: ankle inversion and hip abduction. Improving lateral ankle range of motion is important for most people since this is the most typical way that ankle injuries occur. And frontal plane ...

Your shoulder blades are a lot more important than you give them credit for. In this class we explore exactly why. Important for pushing and pulling motions and for assisting your shoulder and subsequently your arm in the incredible range of movement that it has.

We start with some shoulder bla...

"To hip-finity, and beyond!" (Toy story reference =))
Anyway, this class does exactly what it says on the tin. It hits those hips in all ways possible; stringing together work on hip rotation and linear motions consecutively so that you can really feel how they link together and carve out that 36...

A class devoted to getting our arms behind us. Which is pretty important for general shoulder health but also for, you know, getting out of a chair and reaching back behind you. Also a pretty important requirement for movements such as dips and press ups!
We started with some rotational work and ...

In this class be prepared to put your foot in it, literally. Your foot and ankle are going to go through some gruelling work to improve inversion, mid foot mobility and ankle dorsiflexion. If you have ever rolled your ankle (99.9% of us), then this class will be super helpful for you. Lack of rot...

Alright team, be prepared to get acquainted with your hips and hamstrings as we train all things needed to really find your hips when you go to pick something off the floor (barbell, child, pet, pen, whatever!).
One of the biggest contributors to back pain is not being able to distribute the loa...

A nice little spine focused class to make our back's happy now and also in the future!
We then followed up with some hip, shoulder and scap CARs from some challenging positions.
Find some time in your day and do something good for your body after it has been sat a desk all day!
Let me know what...

This class focused on improving range of motion and capacity and the wrists and ankles; small joints that do a LOT! We focused on extension at the wrists and some ankle eversion (lengthening on the inside of the foot to assist with supination and dorsiflexion).
Finally, we finished up with some p...

In this class we training the fundamental motion of the shoulder: internal rotation. Then we add in some shoulder extension work and train our scapula with a shoulder internal rotation/extension bias. Finally, we finish with some 1/2 swimmers focusing on training the ranges we just opened up.
Im...

This class was all about the big three: spine, shoulders and hips. And nailing the basics. We didn't do anything fancy but what we did, we did with quality, focus and intent. And that's the difference between meaningless and meaningful training!
In this class you'll hit some spine focused work fo...

In this class we focused on building hip extension range of motion and strength/control so that we could better use it during the gait cycle and in exercises such as split squats. We also trained some big toe dorsiflexion as it is also heavily involved in being able to access hip extension proper...

In this session we started with some global spine flexion and extension work and then added in some load to challenge our ability to move and control our spine. Then we moved on to some hip external rotation work where we focused on connecting first with the more superficial posterior hip tissue ...

We deep dive in to scapular range of motion in this class. Because having scapula that move is so important for having healthy shoulders and a healthy upper back. We hit PAILsRAILs for all key scapula motions and then load those ranges with some challenging scapula CAR variations!
Equipment:
hand...