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.

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. You will need some wall space, yoga block/foam roller/similar object, and a resistance band. No Refunds Available.

Chair-assisted drills to warm up your shoulders, lats, and back for backbends. Equipment needed: chair, yoga block, light dumbbell or mini band 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 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.