Class 16: Knee Flexion & Extension
4 classes per week
•
48m
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:
0:25 Knee CARs (Seated Base)
2:21 Knee Flexion + Extension (Seated Base)
3:55 Knee Extension PAILs/RAILs + Lift Offs (Seated L Base)
22:18 Knee Flexion PAILs/RAILs + Lift Offs (Half Kneeling Base)
42:40 Finishing CARs
This class will be a great option for those who have struggled with knee issues, or just looking to improve their overall knee capacity and resiliency.
We will work 3 rounds of PAILs/RAILs for both Knee Flexion and Extension, but it’s important to listen to your body. If after 2 rounds you feel fatigued and you’re taxed, you don’t have to push for a 3rd round. You can sit the 3rd round out and fast forward until the liftoffs, or you can do a 3rd round at a much lower intensity. Then over time you can build up your overall capacity.
If knee flexion/extension is a priority area for you, you'll want to program in this class at least 1x a week, and maybe even 2x a week. For anyone with more serious past injuries to this area, it would be wise to listen to your body and monitor intensities at first. Then you can slowly build up from there, increasing the intensity gradually with each class. You don't have to go full intensity right off the back, it's always best to go at your own pace and then build from there.
Let’s get those Knee Gains!
Up Next in 4 classes per week
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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 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...
