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Full Saturday Class

This is the full, uninterrupted class from Saturday, February 18th. You’ll get lots of details and options in the full class. For a more concise practice, find the shorter video clips + Q&A below.

Time Stamps:

00:00 - 07:24 - Intro to the “no more random shit” show! A review of what you’ve learned, and now how you can create your own unique movement routine for building beautiful joints

07:24 - 30:20 - Practice routine for HIPS

31:30 - 38:20 - Frequently asked Qs about building a personal movement practice:

How often should I do this work, and for how long?
How do I work this into what I’m already doing?

38:20 - 58:53 - Q&A (detailed below)

Practice Videos

Movement Flow routine for HIPS - example for internal rotation + abduction

This is the formula you use for every joint in your body, demonstrated in this video for hips*:

• 1-2 full CARs for that joint, and notice where you feel like you could improve (lack of range/strength/control)

• 1-2 sets of PAILs/RAILs in the ‘belly’ of that range where you need to improve (the work will ‘bleed’ 10-15 degrees)

• 5-10 capsular CARs (holding in the same position as your PAILs/RAILs set, rotating (“windshield-wiper”) the joint)

• a second set of CARs, slowing down and integrating that area you just worked on into your new range!

The whole thing will take around 10 minutes per joint, but the benefits are incredible. Try it for yourself!

*The footage for the shoulders section didn’t turn out but it’s the same formula as for hips, described above. We’re going to do a shoulders class for week NINE, so look for it in the class NINE vault!

Class Q&A

Time Stamps:

00:00 - 07:50 - General Q&A from class (as above):

• How often should I do this work, and for how long?

• How do I work this into what I’m already doing?

07:50 - 14:28 - Full 90/90s are just too much for my hips; can you show a modification (you bet I can!)

14:40 - 17:15 - My knees feel it too much when I’m trying to do hip stuff; what should I do?

17:15 - 18:11 - I feel it a lot in my glutes (butt muscles) when I’m doing hip CARs; is that ok?

18:11 - 20:42 - Is it ok to elevate my knee in 90/90s? + more about why your butt muscles are working so hard in 90/90s

20:52 - 23:32 - My standing leg’s ankles are getting really tired when I do standing hip CARs; is that ok?

23:34 - 25:58 - In 90/90s my back leg’s butt isn’t on the floor; should I work on getting it there, or prop it up?

26:04 - 27:27 - In standing hip CARs, my standing hip is working hard; is that ok?