Short Class 148: Advanced Ankle CARs
4 class per week
•
15m
This class will feature Advanced Ankle CAR variations
Equipment Needed: Ankle weight
For a class like this, I recommend doing at least 3 months of Kinstretch beforehand.
This is essentially a circuit class where we’ll be going through several advanced ankle movements one by one. If you need to, feel free to pause the video at times and go at your own pace. This can be a challenging class so it’s totally okay to take some more time in-between movements if needed.
In Kinstretch we can advance certain movements through different variables:
1. Internal Tension. Increasing your internal tension will help you create a deeper force of contraction on the working areas to provide a greater training stimulus.
2. Tempo. By working even more slow and controlled we can accumulate more time under tension.
3. Adding weight. Now when we add weight with mobility movements, we always want to start off light and then slowly build up over time.
I hope you enjoy the class!
Up Next in 4 class per week
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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 27: Advanced Hip IR/ER/Abduction
This is an advanced class for Hip IR, ER, and Abduction
Equipment Needed: Yoga Blocks. Ankles weights and tennis balls are optional.
This may be one of our most advanced classes yet, so keep that in mind before joining in.
We'll be working both Hip IR/ER at the same time in the 90/90 position....
