Kinstretch with Beard

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Class 28: Knee IR/ER & Flexion

4 classes per week • 56m

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 which base you like the most.

We work 2 rounds of PAILs/RAILs in each base. If you’re more of an advanced student and you’re ready for more volume, you can add an additional 3rd round to the bases if desired. You would simply just pause the video after our 2nd round of PAILs/RAILs and then do another one on your own, then resume the class.

This class will be a great option for those who have struggled with knee issues. If the knee is a priority area for you, you'll want to program in this class at least 1x a week, and ideally work yourself up to 2x a week. For anyone with more serious past injuries to this area, it would be wise to listen to your body, and monitor your intensity and range of motion at first. Then you can slowly build up from there, increasing the intensity and range gradually with each class. You shouldn't go full intensity and push your ranges right away - it's always best to start off slow and then build from there.

Let’s get these knee gains 🧈

Up Next in 4 classes per week

  • Class 29: Hip Flexion and Extension
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    Class 29: Hip Flexion and Extension

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    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.

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  • Short Class 1: Hip IR & ER
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    Equipment Needed: Yoga Blocks

    Time Markers:
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9:35 Hip IR PAILs/RAILs + Lift Offs (90/90 Base)
    
28:00 Hip ER PAILs/RAILs + Lift...

  • Short Class 7: Spine Circuit
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    Short Class 7: Spine Circuit

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    No equipment needed, but If you have a stability ball or resistance/stretching band they could come in handy, but not necessary.

    Time Markers:
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    5:20 Advances Neck CARs (“Up-Beard” Base)
    6:5...

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