12-Week Beginner Program
Welcome to the 12-week beginner program. I created this program for someone who wants to improve the function of their whole body. Increase control, strength, and range of motion. You will take every class twice. Please keep in mind, that you can navigate this program however you see fit. My recommendation is to lay out your schedule like this:
Week 1: Hip Class 1, Spine Class 1, & Shoulder Class 1
Week 2: Knee Class 1, Hip Class 2, & Spine Class 2
Week 3: Shoulder Class 15, Knee Class 2, & Hip Class 3
Week 4: Spine Class 3, Shoulder Class 3, & Knee Class 3
Week 5: Hip Class 4, Spine Class 4, & Shoulder Class 4
Week 6: Knee Class 4, Hip Class 5, & Spine Class 5
Extras: Shoulder Class 5 & Knee Class 5
Week 7: Hip Class 1, Spine Class 1, & Shoulder Class 1
Week 8: Knee Class 1, Hip Class 2, & Spine Class 2
Week 9: Shoulder Class 15, Knee Class 2, & Hip Class 3
Week 10: Spine Class 3, Shoulder Class 3, & Knee Class 3
Week 11: Hip Class 4, Spine Class 4, & Shoulder Class 4
Week 12: Knee Class 4, Hip Class 5, & Spine Class 5
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Hip Class 01: Bearsit & Butterfly
This is a hip class focused on rotation. This class will be based out of three base positions, bearsit, butterfly, and side-lying hip internal rotation.
Props needed: Two yoga blocks, two sticks/poles
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Spine & Neck Class 01: Segmentation & Rotation Basics
This is a spine and neck-focused class. Our focus is flexion/extension
Props needed: one yoga block, 1 lacrosse ball/socks, seat/bench
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Shoulder & Scapula Class 01: Rotation Basics
This class is focused on the shoulder and scapula with an emphasis on rotation
Props needed: two yoga blocks
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Knee & Ankle Class 01: Hover and Lift Off's
This is a knee and ankle-focused class. The knee is focused on rotation and flexion, while the ankle is focused on flexion
Props needed: Seat/bench, medium-heavy ankle weight, one yoga block
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Hip Class 02: Half Kneeling Base
This is a hip class focused on flexion and extension. We will be working both aspects of the hip from a half-kneeling position. A pad/yoga mat might be a nice addition for today's class
Props needed: two sticks/poles, two yoga blocks, light-medium ankle weight
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Spine & Neck Class 02: Sit Ups, Side Planks & Jefferson Curls
This is a spine and neck-focused class. Our focus is flexion, rotation & anti-lateral flexion
Props needed: Seat/bench and foot anchor (for sit-ups)
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Shoulder & Scapula Class 14: Rotation & Overhead Strength
This is a shoulder and scapula-focused class. Our focus is rotation and flexion.
Props needed: Two yoga blocks, seat/bench or pole & optional light weight.
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Knee & Ankle Class 02: ISO Squat & Calf Raises
This is a knee and ankle-focused class. The knee is focused on rotation and flexion, while the ankle is focused on flexion and extension with a finishing touch of ISO squat calf raise.
Props: Two poles/sticks, one yoga block, and medium ankle weight
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Hip Class 03: Glutes & Inner Thighs
This is a hip class focused on abduction and adduction. We will be feeling a lot of work through the glutes and the inner groin.
Props needed: two sticks/poles, two yoga blocks, light-medium ankle weight
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Spine & Neck Class 03: Touch Your Toes & Extend
This is a spine and neck-focused class. Our focus is flexion/extension, and rotation
Props needed: Static strap or heavy band, two yoga blocks
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Shoulder & Scapula Class 02: Weighted Lift-Offs & Side Control
This class is focused on the shoulder and scapula with an emphasis on abduction and adduction
Props needed: one yoga block and light-medium weight
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Knee & Ankle Class 03: Bulletproofing Basics
This is a knee and ankle-focused class. The knee is focused on rotation and flexion, while the ankle is focused on inversion and eversion.
Props needed: Seat/bench, two sticks/poles, one yoga block, medium ankle weight
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Hip Class 04: 90/90 & Extras
This is a hip class focused on rotation and flexion. We will be based out of 90/90 position with lots of lift-offs and hinges added within the flow.
Props needed: Two yoga blocks, light-medium ankle weight
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Spine & Neck Class 04: Reverse Curls & Rotation
This is a spine and neck-focused class. Our focus is flexion and rotation today
Props needed: Bench/seat, and a hand anchor point (same this we need to anchor our feet for sit-ups)
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Shoulder & Scapula Class 03: Weighted Rotation
This class is focused on the shoulder and scapula with an emphasis on rotation
Props needed: two yoga blocks, light-medium weight, pole/stick
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Knee & Ankle Class 04: Knee's from 90/90?!
This is a knee and ankle-focused class. The knee is focused on rotation and lateral load, while the ankle is focused on flexion and extension.
Props: Two yoga blocks
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Hip Class 05: The Stanky Leg (straight leg)
This is a hip class focused on abduction and extension. We will work from straight-leg half kneeling and standing positions. Without a doubt will leave you feeling challenged
Props needed: two sticks/poles and a seat/bench
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Spine & Neck Class 05: Banded Rotation
This is a spine and neck-focused class. Our focus is flexion/extension, lateral flexion, and rotation
Props needed: light-medium band, low/medium height band anchor point, pole/stick/broom, and a seat/bench
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Shoulder & Scapula Class 04: Build Your Pressing Foundations
This class is focused on the shoulder and scapula with an emphasis on rotation, extension & scapula retraction
Props needed: light hand/ankle weight, and a bench/seat
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Knee & Ankle Class 05: Feet, Endurance & Deep Knee-Bend
This is a knee and ankle-focused class. The knee is focused on rotation and flexion, while the ankle is focused on extension.
Props needed: Seat/bench, light-medium band, low band anchor point, and two yoga blocks
