2 classes per week
This is a beginner program for the Knees!
We will do classes 2x a week for 3 months, but you can also just do 1 class a week if desired. You would simply just do the below program in order from top to bottom, but instead of doing 2 classes a week, you would do one, and it would essentially turn into a 6 month program, but you could do as many months (1-6) as you like!
WEEK 1:
Day 1 - Short Class 106
Day 2 - Short Class 4
WEEK 2:
Day 1 - Short Class 106
Day 2 - Short Class 4
WEEK 3:
Day 1 - Short Class 106
Day 2 - Short Class 4
WEEK 4:
Day 1 - Class 16
Day 2 - Short Class 92
WEEK 5:
Day 1 - Class 16
Day 2 - Short Class 58
WEEK 6:
Day 1 - Class 28
Day 2 - Short Class 4
WEEK 7:
Day 1 - Class 20
Day 2 - Class 16
WEEK 8:
Day 1 - Class 28
Day 2 - Short Class 4
WEEK 9:
Day 1 - Short Class 58
Day 2 - Short Class 92
WEEK 10:
Day 1 - Class 28
Day 2 - Class 16
WEEK 11:
Day 1 - Short Class 58
Day 2 - Short Class 92
WEEK 12:
Day 1 - Class 28
Day 2 - Class 16
I recommend to space out the sessions with an even amount of days in-between for better recovery. Example: Day 1 is a Monday and Day 2 is a Thursday.
Just a reminder - when you’re training in areas of weakness, limitation, or past injury - it’s important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!
I hope you enjoy the program!
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Class 16: Knee Flexion & Extension
This class is all about the Knees. We'll target Knee Flexion and Extension.
Equipment needed: Yoga blocks (or something to elevate your foot up), an extra cushion (we use an airex pad in the class), and something for balance like sticks/chairs/or placing your hand against the wall.
Time Markers...
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Class 20: Knee IR & ER
Knee IR and ER - Rotations GAINS
Equipment Needed: Something to prop your foot up (we're using a balance pad).
Time Markers:
0:15 CARs (warm up)
3:00 Knee Capsular CARs (Seated Base)
4:30 Internal Rotation PAILs/RAILs + Lift Offs (Modified 90/90 Base)
25:30 External Rotation PAILs/RAILs + Lift... -
Class 28: Knee IR/ER & Flexion
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 w...
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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 58: Knee IR
This will be a single joint focus class for Knee Internal Rotation.
No Equipment needed
The fundamental motion of our knee is rotation. So in order to expand space (“mobility”) within the joint capsule we must first establish rotational capacity. The most important for the knee being internal r...
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Short Class 92: Knee External Rotation
This will be a single joint focus class for Knee External Rotation.
No equipment needed.
The fundamental motion of our knee is rotation. So in order to expand space (“mobility”) within the joint capsule it's important to establish rotational capacity. In this class we’ll target external rotatio...
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Short Class 106: Knee Warm Up
This is a warm up class specifically for the Knees
Equipment needed: Yoga block and a Cable Resistance Band.
In this class we will warm up your knees through several different movements. This will be a circuit style class and we will be going at a slightly faster tempo. If you need to slow down...
