4 class per week
This advanced program is specifically for the Lower Body (Hips, Knee, Ankles/Feet) and the Spine. We will do 4 classes per week for 3 months. The classes will range from 20-48min. For those who’ve already completed the beginner and intermediate Lower Body + Spine program, this is a great advanced progression!
Week 1:
Day 1: Short Class 90
Day 2: Short Class 9
Day 3: Class 20
Day 4: Short Class 7
Week 2:
Day 1: Short Class 11
Day 2: Short Class 10
Day 3: Class 16
Day 4: Short Class 113
Week 3:
Day 1: Short Class 75
Day 2: Short Class 28
Day 3: Class 20
Day 4: Short Class 133
Week 4:
Day 1: Short Class 27
Day 2: Short Class 89
Day 3: Short Class 70
Day 4: Short Class 130
Week 5:
Day 1: Short Class 90
Day 2: Short Class 139
Day 3: Short Class 92
Day 4: Short Class 7
Week 6:
Day 1: Class 27
Day 2: Short Class 148
Day 3: Short Class 62
Day 4: Short Class 147
Week 7:
Day 1: Short Class 141
Day 2: Short Class 9
Day 3: Class 16
Day 4: Short Class 113
Week 8:
Day 1: Short Class 75
Day 2: Short Class 42
Day 3: Class 20
Day 4: Short Class 26
Week 9:
Day 1: Short Class 27
Day 2: Short Class 89
Day 3: Short Class 62
Day 4: Short Class 43
Week 10:
Day 1: Short Class 53
Day 2: Short Class 28
Day 3: Short Class 135
Day 4: Short Class 133
Week 11:
Day 1: Class 27
Day 2: Short Class 139
Day 3: Short Class 70
Day 4: Short Class 147
Week 12:
Day 1: Short Class 141
Day 2: Short Class 10
Day 3: Short Class 58
Day 4: Short Class 130
I’d recommend spacing out the sessions evenly if possible. Example: Day 1 is a Monday, Day 2 is a Tuesday, Day 3 is a Thursday, and Day 4 is a Friday.
I hope you enjoy the program!
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Short Class 148: Advanced Ankle CARs
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 t...
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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....
