Welcome to Operation Buttery Joints! (Must watch/read)

For all my beginners who are new to these concepts. There are 7 beginner videos listed in order. You’ll have to watch all of them before going to the classes. Reading the captions to the videos is also a good idea. Students who are already familiar with these concepts can skip the beginner videos and go straight to the classes. I’ve listed recommendations for classes and weekly dose down below.
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All the beginner videos (except #4) are mostly educational. Though you'll still practice some of the movements you see in there. Beginner Video 3 is an introduction to CARs (Controlled Articular Rotations). Beginner Video 4 is the actual follow along video for your CARs. Here you’ll be doing the movements like a class.

I do CARs (beginner video 4) every single day. I recommend everyone do that. In the actual classes we start off with a handful of CARs. So on the days you don’t do classes, you should do your full body CARs routine. This will take around 25min, and if done consistently it will really pay off.

For my beginners I recommend doing 2 classes a week, and your CARs routine (beginner video 4) on all the other days. Allowing an even amount of days in-between classes for better recovery.

After about 4 weeks of doing 2 classes a week, you can bump it up to 3x a week. 3 classes a week would really speed up your progress, but it’s important to gradually build yourself up first. If you don’t feel ready, stick with 2. Through consistent training you can build up the capacity to do this type of work everyday. I personally do it 6-7x a week.

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The class breakdown:
2 for the Hips (Class 1 and 4)
2 Shoulder/Scapula (Class 2 and 7)
1 Ankles/Feet (Class 5)
1 Spine (Class 3)
1 Wrist/Elbows/Knees (Classes 6 and 8)
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PROGRAMMING

If you’re doing 2x classes a week, my top recommendation would be a Hip/Shoulder/Scap/Spine focus:

Week 1: Class 1 & 2
Week 2: Class 4 & 7
Week 3: Class 2 & 3
Week 4: Class 3 & 1

Since these are bigger joints (hip/shoulder/scap/spine) you’ll get more bang for your buck. I personally like this program most for my beginners starting out. This program does not include Classes 5, 6 & 8, but if you think those classes seem like they would address big problem areas for you personally, the next program down below could be more appropriate

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If you’re doing 2x classes a week and want to try all the classes. I would recommend doing:
Week 1: Class 1 and 2
Week 2: Class 4 and 7
Week 3: Class 5 and 3
Week 4: Class 6 and 8

This program addresses more joints globally, though you’ll get less inputs on specific areas
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2x a week Hips/Shoulders/Scap focus:
Week 1: Class 1 & 2
Week 2: Class 4 & 7
Week 3: Class 1 & 3
Week 4: Class 2 & 7

The Hips/Shoulder/Scap are typically big problem areas for some people, so doing them consistently every week would net good progress
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For my beginners. A good week one could look like this:
Day 1: This intro video, and beginner videos 1-4
Day 2: Beginners videos 5-7. Then do beginner video 4 (CARs routine) after
Day 3: Class 1
Day 4: CARs routine
Day 5: CARs routine
Day 6: Class 2
Day 7: CARs routine
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My top 3x a week recommendation - Shoulder/Scap/Hip/Spine focus:
Week 1: 1, 2, 3
Week 2: 3, 4, 7
Week 3: 1, 4, 7
Week 4: 2, 3, 7

Since these are bigger joints (hip/shoulder/scap/spine) you’ll get more bang for your buck. This program does not include Classes 5, 6 or 8. If those are big problem areas for you, you’ll want to sub those in.
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If you’re doing 3 classes a week and want to do all the classes. I would recommend doing:
Week 1: Class 1, 2, and 3
Week 2 : Class 3, 4, and 7
Week 3: Class 5, 6 and 8
Week 4: Class 1, 2 and 7

This is nice because it targets the full body, and you still get a solid amount of inputs on the Shoulders/Scap/Hips.
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These are just some global recommendations.
Make notes of which classes feel like they’re addressing your own specific limitations. Everyone will have different limitations and priority areas. Allow yourself the freedom to choose certain classes to do consistently if those are target areas for you. I would just say, allow yourself 3 days for recovery before repeating a class. Ideally you want to target your priority areas at least 1x a week, with a good future goal of 2x a week.

I don’t recommend doing weight lifting on the same joints you did mobility on, on the same day. It may be too much stress in one isolated area for one day. Obviously you can build up the capacity to be able to do this, but you’ll want to gradually build up to it. To start you can work upper body mobility and lower body weights, and vice versa
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After classes you can expect to feel sore and tender for the next 1-2 days. This soreness can be in some very unique spots too, as we’re working many different lines of tissue that don’t typically get trained. If you don’t feel anything at all the next two days after class, you know you can push the intensity a little bit more the next time. On the flip side, if you’re super sore for 3-4 days, you probably overdid it a little bit and need to lower the intensity next time.

If you’re a beginner, it’s always wise to start off slow. Go at your own pace. Listen to your body. These movements are self-effort based. Always self-assess and evaluate how your body is feeling. If putting your joint in a certain position makes it feel uncomfortable, decrease the angle, make the range of motion smaller, and lower the intensity of the irradiation. The goal is to gradually build yourself up. Once you feel more comfortable and like how your body is responding from the classes, then you can increase the effort.