Short Class 4: Knee IR/ER/Flexion
Class Focus: ANKLE, KNEE, FOOT & TOES
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52m
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 + Lift Offs (Supine Lying Base)
49:20 Finishing CARs
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 don't have to go full intensity right away, it's always best to go at your own pace and then build from there.
Do you even knee day, bro?!
Up Next in Class Focus: ANKLE, KNEE, FOOT & TOES
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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 ... -
Short Class 14: Intrinsic Foot Streng...
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 (...
