Short Class 4: Knee IR/ER/Flexion
3 classes per week
•
52m
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 + Lift Offs (Supine Lying Base)
49:20 Finishing CARs
This class will be a great option for those who have struggled with knee issues. If the knee is a priority area for you, you'll want to program in this class at least 1x a week, and ideally work yourself up to 2x a week. For anyone with more serious past injuries to this area, it would be wise to listen to your body, and monitor your intensity and range of motion at first. Then you can slowly build up from there, increasing the intensity and range gradually with each class. You don't have to go full intensity right away, it's always best to go at your own pace and then build from there.
Do you even knee day, bro?!
Up Next in 3 classes per week
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Short Class 10: Ankle and Big Toe Dor...
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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 ...
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... -
Short Class 32: Hip Flexion (Hamstrin...
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:...
