3 classes per week
This is great beginner program for runners. We’ll target the hips, knees, ankles, and toes. We will do 3 classes per week for 3 months.
Week 1:
Day 1: Class 1
Day 2: Class 5
Day 3: Short Class 4
Week 2:
Day 1: Class 3
Day 2: Class 5
Day 3: Short Class 4
Week 3:
Day 1: Short Class 1
Day 2: Class 26
Day 3: Class 28
Week 4:
Day 1: Class 12
Day 2: Short Class 10
Day 3: Class 28
Week 5:
Day 1: Short Class 1
Day 2: Class 26
Day 3: Class 20
Week 6:
Day 1: Class 29
Day 2: Short Class 28
Day 3: Class 28
Week 7:
Day 1: Short Class 1
Day 2: Class 26
Day 3: Class 16
Week 8:
Day 1: Short Class 37
Day 2: Short Class 39
Day 3: Class 28
Week 9:
Day 1: Short Class 1
Day 2: Class 26
Day 3: Class 20
Week 10:
Day 1: Class 12
Day 2: Short Class 28
Day 3: Class 28
Week 11:
Day 1: Short Class 1
Day 2: Class 26
Day 3: Class 16
Week 12:
Day 1: Short Class 32
Day 2: Short Class 10
Day 3: Short Class 62
If possible, try to space out the sessions with an even amount of days in-between (not absolutely necessary though). Example: Day 1 is a Monday, Day 2 is a Wednesday, and Day 3 is a Friday.
Just a reminder - when training in areas of past injury/pain/dysfunction - it’s really important to keep your intensity levels low at first. The quality of tissue in these areas could be weak, 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 1: Hip IR, Hip Abduction
This class is all about buttering up the Hips!
If you feel medial knee pain in IR there’s more info down below, and check out this thread I made in the forum under the “Additional Content” section: https://kinstretchwithbeard.vhx.tv/forums/additional-content/39851-hip-ir-medial-knee-pain-alterna...
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Class 3: Hip ER, Flexion, & Extension
Another class for the Hips
Equipment Needed: Yoga Blocks. A stretching band (or a regular belt). Extra pad for your knee (if needed). Also possibly a stick for balance if you need it, but you could also use another prop or the wall.
Time Markers:
0:40 CARs (warm up)
17:00 Hip IR/ER Prep (Supine... -
Class 5: Ankle Inversion & Dorsiflexion, Big Toe Dorsi, Intrinsic Foot Strength
This class is all about the ankles and feet. Especially important for all my runners.
Equipment Needed: Something to sit on like a chair or plyo boxes
Time Markers:
1:00 CARs (warm up)
17:00 Ankle Inversion PAILs/RAILs (Elevated Seated Base)
33:02 Ankle Dorsiflexion PAILs/RAILs (Combat Stance ... -
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... -
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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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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Class 29: Hip Flexion and Extension
In this class we’ll target Hip Flexion and Extension.
Equipment Needed: Yoga blocks and an elevated surface to place your leg on. Also sticks for balance if needed, but you could use other props for that.
In our hip flexion base I have Christa work in a bent knee position, but you could also wo...
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Short Class 1: Hip IR & ER
This class is all about rotational capacity of the hips. Targeting both Internal and External Rotation. This class is a shorter version of Class 9.
Equipment Needed: Yoga Blocks
Time Markers:
0:10 CARs (warm up)
9:35 Hip IR PAILs/RAILs + Lift Offs (90/90 Base)
28:00 Hip ER PAILs/RAILs + Lift... -
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 10: Ankle and Big Toe Dorsiflexion
Ankle and Big Toe Dorsiflexion Gains.
Equipment needed: For the Big Toe we can use two bases, one with zero equipment, one with a little creativity with books or something to elevate the big toe up (as shown in the video)
Time Markers:
0:20 CARs (warm up)
6:20 Big Toe Dorsiflexion PAILs/RAILs ... -
Short Class 28: Ankle Plantarflexion & Dorsiflexion
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 + Lift ... -
Short Class 32: Hip Flexion (Hamstring Specific)
This is a hamstring specific mobility class
Equipment Needed: Yoga blocks, a box to place your leg up on. Tennis ball, extra padding for your ankle/knee, and sticks for balance are optional…you can use a wall for balance, and get creative with the padding.
Time Markers:
0:30 CARs (warm up)
8:... -
Short Class 37: Hip Extension (Quad/Psoas/Hip Flexor Specific)
We got a hip flexor/psoas specific class
Equipment Needed: Yoga blocks, something to prop your leg up on (we use plyo boxes). Extra padding for your ankle/knee and sticks for balance are optional.
A lot of people deal with “tight” hip flexors/psoas, and typically tightness = weakness, so utiliz...
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Short Class 39: Toes and Intrinsic Foot Strength
This class is for the toes and the intrinsic foot muscles
Equipment Needed: Something to sit on and yoga blocks.
High-quality shoes, low-quality feet. This is a big problem in modern society. We wear overly supportive shoes, we don’t spend a lot of time barefoot, and over time all of our intri...
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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...
