Short Class 42: Ankle Dorsiflexion (Calf Specific)
2 classes per week
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28m
This will be a Calf Specific Class where we train ankle dorsiflexion while in knee extension
Equipment Needed: Slant Board, and sticks for balance (if needed).
A lot of people deal with “tight” calves, and like I always say…tightness typically = weakness, so utilizing drills like PAILs/RAILs will greatly help remedy “tightness” by strengthening and expanding range of motion in this specific area.
It’s important to note - if this a weak and problematic area for you, you'll definitely want to go at your own pace and limit your intensity if you have to. We do 3 rounds of PAILs/RAILs in the class, but listen to your body and only do as many rounds as you feel is appropriate for yourself - maybe that’s 2 rounds, maybe that’s 1 round. Or maybe you limit the intensity on each round. It’s important to gradually build up to more workload and intensity over time. Progressive overload is key, especially in areas with past issues and weakness. Over time you will get stronger and stronger.
If this is a big priority area for you it would be great to target this class 1-2x a week.
Hope you enjoy this one!
Up Next in 2 classes per week
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Short Class 62: Knee End-Range Control
This class will help you develop greater end-range control of your knees
Equipment Needed: Yoga blocks and extra padding for your knees. Ankle weight is optional.
We’ll work a series of different end-range control drills for every position of the knee (Flexion, Extension, IR/ER). Movements such...
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Short Class 72: Ankle Plantarflexion
Single joint focus class for Ankle Plantar Flexion
Equipement needed: Yoga blocks.
We will work 3 rounds of PAILs/RAILs in our Plantarflexion 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...
