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Class 28: Knee IR/ER & Flexion

Class Focus: ANKLE, KNEE, FOOT & TOES • 56m

Up Next in Class Focus: ANKLE, KNEE, FOOT & TOES

  • Short Class 4: Knee IR/ER/Flexion

    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 +...

  • Short Class 9: Ankle Inversion & Ever...

    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...

  • Short Class 10: Ankle and Big Toe Dor...

    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 ...