Short Class 28: Ankle Plantarflexion & Dorsiflexion
4 classes per week
•
36m
This Class is for Ankle Plantar Flexion & Dorsiflexion
Equipment Needed: Yoga Blocks, and something to prop your foot up (we’re using a balance pad in the video)
Time Markers:
0:17 CARs (warm up)
6:00 Ankle Plantar Flexion/Dorsiflexion (Seated Base)
17:15 Ankle Dorsiflexion PAILs/RAILs + Lift Offs (Half Kneeling Base)
23:45 Ankle Plantar Flexion PAILs/RAILs (Collapsed Kneeling Base)
31:45 Finishing CARs
Here we’ll introduce our first plantar flexion base, and offer some options to advance your dorsiflexion base. In the class we do 2 rounds of PAILs/RAILs, but if you get to the point in your training where you want to progressively overload this area, and if you’ve developed the capacity over 4-8 weeks or so - advancing to 3 rounds of PAILs/RAILs would be absolutely okay.
These are very important joint positions that are often overlooked. Having good Dorsiflexion and Plantarflexion is important for a lot of movements, like: Walking, Lunging, Running, Swimming, Biking, Dancing, Jumping.
If we have limitations in the ankles, areas like the knee and hip will have to absorb more force to help compensate, which can lead to problems at those joints. So make sure to train those ankles to be strong and mobile!
Let's get this butter!
Up Next in 4 classes per week
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Short Class 33: Neck
This class with feature PAILs/RAILs for Neck Flexion, Rotation, and Extension.
No Equipment Needed.
Time Markers:
0:25 Neck CARS
2:30 Extension/Flexion Segmentation
4:10 Neck Flexion PAILs/RAILs
10:15 Neck Rotation PAILs/RAILs
21:40 Neck Extension PAILs/RAILs
27:50 Finishing CARsThis is our ...
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Short Class 35: Spinal Flexion (Lumba...
Spinal Flexion Gains - Low Back Focus
Equipment Needed: A chair or bench to sit on. Slant board and resistance band are optional.
Time Markers:
0:20 CARs (warm up)
7:00 Roll Ups (Supine Base)
9:00 Anterior/Posterior Pelvic Tilts (Quadruped Base)
10:40 Spinal Flexion PAILs/RAILs (Seated Base)
... -
Short Class 36: Shoulder IR/ER/Flex (...
This is an advanced shoulder class for IR, ER, and Flexion
Equipment Needed: Yoga Blocks. Weights are optional.
This class is great for anyone looking to advance their shoulder work, and this is our first class that targets 3 different PAILs/RAILs bases just for the shoulder.
We’ll do 3 round...
