Short Class 77: Hip Abduction (Butterfly Base)
2 classes per week
•
22m
This class will be for Hip Abduction utilizing the Butterfly base
Equipment Needed: Yoga blocks
The butterfly base is a common stretch, but we’ll turn a common stretch into a powerful mobility exercise through PAILs/RAILs and lift offs. Abduction is one of my favorite bases to PAILs/RAILs because your hips feel so open and free afterwards.
We will work 3 rounds of PAILs/RAILs in our butterfly base, but always listen to your body and go at your own pace. If 3 rounds feels like too much, stick to just 2 rounds and slowly build up - or do the 3rd round at much lower intensities.
If you ever want to progressively overload the butterfly stretch (once you’ve developed the capacity to do so) - you can add weights on top of your legs during the passive stretch portion, then once you’re ready for PAILs/RAILs you can take the weights off. You can build up to leaving the weights on for PAILs/RAILs, but it’s always smart to slowly build up through each phase. First unweighted, then weighted during the passive stretch, then weighted all the way through. This progression is something that develops over a long period of time though, so make sure to slowly build up if that’s a goal of yours.
Hope you enjoy!
Up Next in 2 classes per week
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Class 12: Hip Flexion & Extension
This class is all about the Hips. We'll focus on Linear movements like Flexion and Extension.
Equipment Needed: Yoga Blocks. Extra pad for your knee. Also possibly a stick for balance if you need it, but you could also use another prop or the wall.
Time Markers:
0:18 CARs (warm up)
12:12 Hip Fl... -
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...
