Looking for a quick, efficient warmup? Don't know what to do? Do you find yourself doing a million exercises just to warm up? Pick and choose 2-3 exercises from this tutorial to include in your warmup before you train. Mix and match to keep your workouts interesting and customized to your training goal. This tutorial features in-depth explanations of glute and core activation exercises that will fire up the proper primary muscles and stabilizers for backbends, splits, and handstands. Each exercise includes front and side views so you can get the full picture. Modifications and progressions are also included. Equipment needed: Long theraband Mini band Yoga block No Refunds Available.

Tight glutes? Working on your splits? Don't know where to start? This routine uses a lacrosse ball (or any similar tool) to warm up your glutes and hip flexors before jumping into some hip rotation drills. With these drills you will improve your end range motion, hip stability, and hip rotation strength. No Refunds Available.

Warm up for backbends with this follow-along tutorial for shoulder mobility. The video incorporates various exercises to strengthen your internal and external shoulder rotation, increase your T-spine rotation, and smooth out your full range of shoulder rotation. You can also incorporate this into your warm-ups for pole/aerial and handstands. Equipment needed: Light dumbbell (1-5lbs) 2 yoga blocks Foam Roller No Refunds Available.

Strengthen your posterior chain for backbends with this follow-along tutorial. We start with exercises to prime your glutes before diving into cobra and superman lift variations. The large loop band exercises will teach you how to use leverage to access your mid and upper back and help you improve your penche for needlescales, handstand split presses, and aerial tricks. Equipment needed: Yoga Blocks Large Loop Band No Refunds Available.

5 drills to help you strengthen your front splits. The drills target hip flexors and hamstrings so you can feel safer in your deepest splits. Your glutes, quads, and hips will be firing after this workout. Props needed: yoga blocks and wall space. No Refunds Available.

Learn the form and engagement for your standing front leg scale (standing front splits). This tutorial includes drills to help you increase your ROM in your leg scale as well and strengthen your end range. Great for all levels, exercises focus on learning how to engage your stabilizer muscles, maintain a pelvic tuck, and develop stronger compression. Equipment needed: Wall space Yoga block/foam roller/similar object Resistance band No Refunds Available.

Feeling stuck in your middle splits? Follow along in this guided tutorial to warm up your body before going into drills to strengthen your abductors, adductors, quads, hamstrings, hip flexors, and glutes for your middle splits. Exercises include: - Mobility drills to warm up your joints and prep for increased range of motion exercises - Resistance band exercises to build abduction strength - Hip and adductor stretches that incorporate anterior and posterior pelvic tilts to ease your body into a deeper stretch, while also activating the proper muscles to hold your frog and middle split - Kintortion exercises focused on building strength in your middle splits - Explanations on how to work towards entering your middle split from a seated straddle on the ground This tutorial is perfect for those who are starting out as well as individuals who are seeking to build strength and comfort in their middle splits. Equipment needed: Large loop band 2 yoga blocks Wall space No Refunds Available.

Chair-assisted drills to warm up your shoulders, lats, and back for backbends. 1. Shoulder external rotation with dumbbell 2. Neck and chest extension with crossbone arms 3. Neck and chest extension with thinkers pose arms 4. Prayer pose 5. Prayer pose on chair with block under chin Equipment needed: Chair Yoga block Light dumbbell or Mini band No Refunds Available.

This tutorial is for those who want to start working on lowering down to bridge from standing or those who want to build more control in their waterfall bridge. We will work on building the foundations for a strong waterfall bridge, also known as a drop back. It is recommended to be able to hold a bridge for 30s and have the strength to walk the hands and feet forward and backward in a bridge. Follow along with this tutorial as you are guided through a warmup sequence to prep your shoulders and wrists for bridges. Prehab focused exercises are introduced to prime your muscles to go into your backbends. The tutorial also covers Kintortion drills and other exercises to help you work on your neck extension and overhead shoulder mobility. After completing your bridge warmup, you will be guided through the components of a waterfall bridge. Drills emphasize transferring weight between the hands and feet, shifting the hips to find the counterbalance, and learning to stay balanced on your feet. Equipment needed: 2 yoga blocks Wall space No Refunds Available.

Strengthen your cobra curl with these 5 drills for beginners and intermediate backbenders who are already familiar with their cobra pose. You will need some wall space, yoga blocks, and a foam roller (or sliders/paper plates). Most of the drills calls for 10 reps, but feel free to do multiple sets to increase the challenge. No Refunds Available.

Advanced drills to deepen your cobra stretch and increase back strength. The exercises will require wall space, a heavy resistance band, yoga block, and a pole (something to tie your band to). We will target the upper back using props and muscle engagement. This tutorial does not include warmup, so the exercises should only be attempted after a thorough and appropriate warmup. No Refunds Available.

A follow-along cheststand contortion class. Recommended for intermediate contortion level students. The video is 1.25hrs, but you should allow yourself up to 2 hours to practice. Equipment needed: Chair Large loop band 3 Yoga blocks Wall space Includes: Warmup Exercises Chair Prayer Pose Bridge Variations and Drills Cobra Variations and Drills Extended Puppy Pose Cheststand Breakdown and Progressions Intro to Thinkers Pose Trouble-shooting with a live student demo Pre-requisites: Strong bridge hold, bridge dropdown, forearmstand, forearm bridge No Refunds Available.

Want to learn handstands, but don't know where to start? This tutorial covers some basic alignment drills to learn how to stack your hips over your shoulders in a handstand. The drills will also help you build strength in your shoulders and core to hold a solid handstand. Learn to twist out of a handstand to feel more confident doing drills with your stomach to the wall or eventually doing freestanding handstands. This tutorial is recommended for beginners or individuals who are struggling to find their straight handstand line. Equipment needed: Chair Wall space No Refunds Available.

Ready to tackle handstands? If you want to find a better float and learn control, this tutorial is for you. Learn drills to help you test your shoulder stability in your handstands and build a stronger base. Work on your tuck jump and handstand reverse press. Some of the drills in the video are off the wall, but you may face the wall if you are not comfortable twisting out of a handstand. Equipment needed: 4 yoga blocks Wall space No Refunds Available.