3 classes per week
This is an intermediate Knee and Ankle program. We will do 3 classes a week for 12 weeks.
Week 1:
Day 1: Class 26
Day 2: Class 28
Day 3: Short Class 10
Week 2:
Day 1: Class 20
Day 2: Short Class 28
Day 3: Class 16
Week 3:
Day 1: Class 26
Day 2: Class 28
Day 3: Short Class 10
Week 4:
Day 1: Class 20
Day 2: Short Class 28
Day 3: Class 16
Week 5:
Day 1: Class 26
Day 2: Short Class 62
Day 3: Short Class 42
Week 6:
Day 1: Class 28
Day 2: Short Class 72
Day 3: Class 20
Week 7:
Day 1: Class 26
Day 2: Class 16
Day 3: Short Class 10
Week 8:
Day 1: Short Class 62
Day 2: Short Class 28
Day 3: Class 28
Week 9:
Day 1: Class 26
Day 2: Class 28
Day 3: Short Class 10
Week 10:
Day 1: Class 20
Day 2: Short Class 28
Day 3: Class 16
Week 11:
Day 1: Class 26
Day 2: Short Class 62
Day 3: Short Class 42
Week 12:
Day 1: Class 28
Day 2: Short Class 72
Day 3: Class 20
I recommend to space out the sessions with an even amount of days in-between if possible (but not absolutely necessary). Example: Day 1 is a Monday, Day 2 is a Wednesday, and Day 3 is a Friday/Saturday.
Just a reminder - when you’re training in areas of weakness, limitation, or past injury - it’s important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, 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. Slowly building up in areas of weakness/limitation is definitely key!
I hope you enjoy the program!
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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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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 42: Ankle Dorsiflexion (Calf Specific)
This will be a Calf Specific Class where we train ankle dorsiflexion while in knee extension
Equipment Needed: Slant Board, and sticks for balance (if needed).
A lot of people deal with “tight” calves, and like I always say…tightness typically = weakness, so utilizing drills like PAILs/RAILs wi...
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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...
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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...
