Short Class 22: Hip Circuit
20 - 40 minutes
•
34m
This class is an advanced hip circuit. High tempo, advanced movements, and all the butter.
Equipment Needed: Yoga blocks. Tennis balls and ankle weights optional.
Time Markers:
0:38 Hip CARs (Standing Hands on Wall)
3:00 Knee Hinges in Hip Flexion (Supine Base)
5:07 Kinetic Stretching (Middle Split Base)
8:45 Hip Flexion Lift Offs + Circles (Middle Split Base)
11:35 Knee Hinges + Abduction in Hip Flexion w/ Optional Ankle Weights (Supine Base)
15:55 Kinetic Stretching for Squat (Standing Base)
18:20 Lift Offs + Knee Hinge + Rotation (Modified 90/90 Base)
22:23 Hip CARs w/ Optional Tennis Ball (Quadrupedal Base)
24:35 Straight Leg Hip CARs w/ Optional Ankle Weights (Side Laying Base)
28:10 Hip Flexion End Range Holds (Standing Base At Wall)
32:00 Hip Internal Rotation w/ Yoga Block (Supine Base)
This class will be very challenging, and we flow through different movements quickly with less cues than normal. These movements will be tough, and you can choose to make them even more advanced by adding a tennis ball and ankle weights in certain drills like I show in the class - this will place an even greater amount of stress on lines of tissue. If you choose to add the ankle weight, start off on the lighter side and then over time you can progressively overload and add more weight. Progressive overload is always key.
I hope you enjoy the butter!
Up Next in 20 - 40 minutes
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Short Class 23: Neck and Pelvis Circuit
This class will be for the Neck and the Pelvis
Equipment Needed: Yoga Blocks
Time Markers:
0:13 CARs (warm up)
1:30 Anterior/Posterior Pelvic Tilts (Quadrupedal Base)
3:15 Neck CARs (Elevated Prone Base)
4:50 Anterior/Posterior Pelvic Tilts (Bridge Base)
6:30 Neck CARs (Elevated Supine Base)
8... -
Short Class 27: Front Splits
This is a skill based class for those who want to improve their front split.
Equipment Needed: Yoga Blocks. Tennis Ball (optional)
Time Markers:
0:25 CARs (warm up)
4:55 Anterior/Posterior Pelvic Tilts (Quadruped Base)
6:55 Side 1 Front Split PAILs/RAILs (Front Split Base)
17:55 Side 1 Hip Flex... -
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...
