Short Class 28: Ankle Plantarflexion & Dorsiflexion
3 classes per week
•
36m
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 Offs (Half Kneeling Base)
23:45 Ankle Plantar Flexion PAILs/RAILs (Collapsed Kneeling Base)
31:45 Finishing CARs
Here we’ll introduce our first plantar flexion base, and offer some options to advance your dorsiflexion base. In the class we do 2 rounds of PAILs/RAILs, but if you get to the point in your training where you want to progressively overload this area, and if you’ve developed the capacity over 4-8 weeks or so - advancing to 3 rounds of PAILs/RAILs would be absolutely okay.
These are very important joint positions that are often overlooked. Having good Dorsiflexion and Plantarflexion is important for a lot of movements, like: Walking, Lunging, Running, Swimming, Biking, Dancing, Jumping.
If we have limitations in the ankles, areas like the knee and hip will have to absorb more force to help compensate, which can lead to problems at those joints. So make sure to train those ankles to be strong and mobile!
Let's get this butter!
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