3 classes per week
WEEK 1:
Day 1 - Class 26
Day 2 - Short Class 72
Day 3 - Short Class 9
WEEK 2:
Day 1 - Short Class 62
Day 2 - Short Class 9
Day 3 - Short Class 72
WEEK 3:
Day 1 - Class 26
Day 2 - Short Class 72
Day 3 - Short Class 9
WEEK 4:
Day 1 - Short Class 65
Day 2 - Short Class 9
Day 3 - Short Class 72
This program is for advanced students. We will do classes 3x a week. I recommend, you space out the sessions with an even amount of days in-between for better recovery. Example: Day 1 is a Monday, Day 2 is a Wednesday, Day 3 is a Friday/Saturday. On the days you don’t do classes - I highly recommend doing your full body CARs routine (Intro Video 5).
If you have any questions reach out to me. Hope you enjoy the program!
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Class 26: Ankle Inversion/Eversion/Dorsiflexion
We'll target Ankle Inversion, Eversion, and Dorsiflexion. This will be a slightly more advanced ankle class than past ones, and we feature 3 new bases.
Equipment Needed: In this class we use a slant board, kettlebell, and sticks for balance. Though for all these you can get creative with differe...
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Short Class 9: Ankle Inversion & Eversion
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 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 65: Ankle Dorsiflexion
Single joint focus class for Dorsiflexion.
No Equipment Needed.
Ankle Dorsiflexion is very important for squatting, lunging, running, jumping, and many other movements.
I often see people hammer away at hip mobility drills to improve their squat, and they don't address their limitation in ankle... -
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...
