Class 27: Advanced Hip IR/ER/Abduction
4 classes per week
•
49m
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. This is incredibly challenging, so don’t be discouraged if you struggle in the beginning. It will take time and practice to develop the neurological control to initiate both hips at the same time in PAILs/RAILs, and it will take some time to develop the body awareness to learn how to best position yourself in the base - this will take some self exploration and paying around with.
After our 90/90 base we’ll go into a hip abduction base for some more sweet hip torture.
As always, listen to your body and go at your own pace. While this is labeled an advanced class, you can regress the session by doing less rounds of PAILs/RAILs, or lowering the intensity during PAILs/RAILs and other movements, and opting out of using the weights when the time comes. As always, progressive overload is key, so build up your capacity gradually.
I can’t wait to hear your feedback on this one…my hips were tender city 😈
Up Next in 4 classes per week
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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...
