Class 28: Knee IR/ER & Flexion
2 classes per week
•
56m
This class is for the Knees: IR, ER, and Flexion
Equipment needed: Yoga blocks. If needed - you can also use an extra cushion for your knee and some sticks for balance.
We introduce a new base setup for both IR and ER to give you more variety from other knee classes so you can pick and choose which base you like the most.
We work 2 rounds of PAILs/RAILs in each base. If you’re more of an advanced student and you’re ready for more volume, you can add an additional 3rd round to the bases if desired. You would simply just pause the video after our 2nd round of PAILs/RAILs and then do another one on your own, then resume the class.
This class will be a great option for those who have struggled with knee issues. If the knee is a priority area for you, you'll want to program in this class at least 1x a week, and ideally work yourself up to 2x a week. For anyone with more serious past injuries to this area, it would be wise to listen to your body, and monitor your intensity and range of motion at first. Then you can slowly build up from there, increasing the intensity and range gradually with each class. You shouldn't go full intensity and push your ranges right away - it's always best to start off slow and then build from there.
Let’s get these knee gains 🧈
Up Next in 2 classes per week
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Short Class 4: Knee IR/ER/Flexion
This class is all about the Knees. We'll target 3 joint positions for the knee: IR, ER, and Flexion.
No equipment needed.
Time Markers:
0:13 CARs (warm up)
3:00 Knee ER PAILs/RAILs + Lift Offs (Seated Base)
19:00 Knee IR PAILs/RAILs + Lift Offs (Seated Base)
34:13 Knee Flexion PAILs/RAILs +... -
Short Class 9: Ankle Inversion & Ever...
Addressing Rotational Deficits for the Ankle.
No equipment needed. Some sticks for balance might come in handy for our ankle inversion base, but we can use a wall for balance as well.
Time Makers:
0:16 CARs (warm up)
2:16 Ankle Inversion PAILs/RAILs (Standing Base)
18:00 Ankle Eversion PAILs/R... -
Short Class 28: Ankle Plantarflexion ...
This Class is for Ankle Plantar Flexion & Dorsiflexion
Equipment Needed: Yoga Blocks, and something to prop your foot up (we’re using a balance pad in the video)
Time Markers:
0:17 CARs (warm up)
6:00 Ankle Plantar Flexion/Dorsiflexion (Seated Base)
17:15 Ankle Dorsiflexion PAILs/RAILs + L...
