3 classes per week
WEEK 1:
Day 1 - Class 1
Day 2 - Class 5
Day 3 - Short Class 4
WEEK 2:
Day 1 - Class 1
Day 2 - Class 5
Day 3 - Short Class 4
WEEK 3:
Day 1 - Short Class 1
Day 2 - Class 26
Day 3 - Short Class 4
WEEK 4:
Day 1 - Class 29
Day 2 - Class 26
Day 3 - Class 28
Week 5:
Day 1 - Short Class 1
Day 2 - Class 26
Day 3 - Short Class 4
Week 6:
Day 1 - Class 29
Day 2 - Class 26
Day 3 - Class 28
Week 7:
Day 1 - Short Class 1
Day 2 - Class 26
Day 3 - Short Class 4
Week 8:
Day 1 - Class 29
Day 2 - Class 26
Day 3 - Class 28
This program is for beginners. 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 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 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 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 +...
