This class is all about the ankles and feet. Especially important for all my runners.

Equipment Needed: Something to sit on like a chair or plyo boxes

Time Markers:
1:00 CARs (warm up)
17:00 Ankle Inversion PAILs/RAILs (Elevated Seated Base)
33:02 Ankle Dorsiflexion PAILs/RAILs (Combat Stance ...

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...

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...

We'll target Ankle Inversion, Eversion, and Dorsiflexion. This will be a slightly more advanced ankle class than past ones, and we feature 3 new bases.

Equipment Needed: In this class we use a slant board, kettlebell, and sticks for balance. Though for all these you can get creative with differe...

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...

This class is all about the Knees. We'll target 3 joint positions for the knee: IR, ER, and Flexion.

No equipment needed.

Time Markers:
0:13 CARs (warm up)

3:00 Knee ER PAILs/RAILs + Lift Offs (Seated Base)

19:00 Knee IR PAILs/RAILs + Lift Offs (Seated Base)

34:13 Knee Flexion PAILs/RAILs +...

Addressing Rotational Deficits for the Ankle.

No equipment needed. Some sticks for balance might come in handy for our ankle inversion base, but we can use a wall for balance as well.

Time Makers:
0:16 CARs (warm up)
2:16 Ankle Inversion PAILs/RAILs (Standing Base)
18:00 Ankle Eversion PAILs/R...

Ankle and Big Toe Dorsiflexion Gains.

Equipment needed: For the Big Toe we can use two bases, one with zero equipment, one with a little creativity with books or something to elevate the big toe up (as shown in the video)

Time Markers:
0:20 CARs (warm up)
6:20 Big Toe Dorsiflexion PAILs/RAILs ...

This class is all about those intrinsic foot muscles.

Equipment: Small tower, regular towel, and possible a weight.

Time Markers:
** all drills are done from a seated base**
0:30 Intrinsic Foot Drills (warm up)
4:00 Intrinsic Strength Holds
5:20 Big Toe (Small Towel Drill)
7:24 Little Toes (...

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 ...

This class is for the toes and the intrinsic foot muscles

Equipment Needed: Something to sit on and yoga blocks.

High-quality shoes, low-quality feet. This is a big problem in modern society. We wear overly supportive shoes, we don’t spend a lot of time barefoot, and over time all of our intri...

This will be a Calf Specific Class where we train ankle dorsiflexion while in knee extension

Equipment Needed: Slant Board, and sticks for balance (if needed).

A lot of people deal with “tight” calves, and like I always say…tightness typically = weakness, so utilizing drills like PAILs/RAILs wi...

This will be a single joint focus class for Knee Internal Rotation.

No Equipment needed

The fundamental motion of our knee is rotation. So in order to expand space (“mobility”) within the joint capsule we must first establish rotational capacity. The most important for the knee being internal r...

This class will help you develop greater end-range control of your knees

Equipment Needed: Yoga blocks and extra padding for your knees. Ankle weight is optional.

We’ll work a series of different end-range control drills for every position of the knee (Flexion, Extension, IR/ER). Movements such...

Single joint focus class for Dorsiflexion.

No Equipment Needed.

Ankle Dorsiflexion is very important for squatting, lunging, running, jumping, and many other movements.
I often see people hammer away at hip mobility drills to improve their squat, and they don't address their limitation in ankle...

Single joint focus class for Knee Flexion

Equipment needed: Yoga blocks. Extra padding for your knee and sticks for balance are optional.

Many people struggle with bending their knee with good range and strength - so this class will be a good option for those needing to improve this area.

We’l...

Single joint focus class for Ankle Plantar Flexion

Equipement needed: Yoga blocks.

We will work 3 rounds of PAILs/RAILs in our Plantarflexion base, but always listen to your body and go at your own pace. If 3 rounds feels like too much, stick to just 2 rounds and slowly build up - or do the 3rd...

This will be a single joint focus class for Big Toe Dorsiflexion

Equipment Needed: Something to elevate your big toe - we’re using a book in the class.

This is a very important joint position that is often overlooked. Having good Big Toe Dorsiflexion is incredibly important for all things dyna...

This will be a single joint focus class for Ankle inversion

Equipment Needed: We’ll be using sticks for balance

The ankle inversion sprain is the most common ankle sprain. Injuries happen when the load going into the tissue exceeds the load bearing capacity of the tissue, so the tissue will y...

This will be a single joint focus class for Knee External Rotation.

No equipment needed.

The fundamental motion of our knee is rotation. So in order to expand space (“mobility”) within the joint capsule it's important to establish rotational capacity. In this class we’ll target external rotatio...

For anyone who struggles doing Toe CARs - this class is for you.

No equipment needed.

In this class I show you how to make modifications to your standard Toe CARs. We’ll work one foot at a time and use our hands to block the toe(s) that are not supposed to be moving. This can be helpful for peo...

Short Class 97: Knee CAR (Modified)

For anyone who struggles doing Knee CARs - this class is for you.

Equipment needed: Resistance band (optional)

Knee CARs are typically the hardest joint to initiate and control, so if you’re struggling with this you're not alone. I've had many clients and st...

This class is for big toe abduction

Equipment Needed: Rubber band

Something a lot of people struggle with is big toe abduction. For some people, their big toe will adduct inwards. This can happen due to poor footwear over the years. A lot of shoes have small toe boxes that squish your toes inw...

This is a warm up class specifically for the Knees

Equipment needed: Yoga block and a Cable Resistance Band.

In this class we will warm up your knees through several different movements. This will be a circuit style class and we will be going at a slightly faster tempo. If you need to slow down...