In this class we'll focus on Knee IR and Flexion. Along with Wrist Extension, and Elbow Flexion.

Equipment Needed: Yoga Blocks. Sticks or other props for balance if needed, but you could use the wall. Extra pad for your knee if you need it.

Time Markers:
0:40 CARs (warm up)
16:40 Wrist Extension PAILs/RAILs (Quadrupedal Base)
23:30 Wrist Extension Passive Range Lift Offs (Quadrupedal Base)
25:50 Elbow Flexion and Pronation PAILs/RAILs (Standing Base At Wall)
34:20 Knee Internal Rotation PAILs/RAILs (Seated Base)
51:30 Knee Flexion PAILs/RAILs + Passive Range Lift Offs (Half Kneeling Base)
1:12:55 Finishing CARs

Addressing a common rotational deficit in knee IR will allow for greater global knee mobility. It's important to have good quality rotational movement at the knee, especially if you live a dynamic life (sports/running/hiking/dancing/etc). When we create a movement at the hip, and make contact with our feet on the ground, we want to give the knee freedom to move relative to those two joints. Rotation will be very important here. A stiff knee lacks variability, and lacking variability is never a good thing.

We will also address Knee Flexion. Knee flexion plays a big role for runners, cyclist, jumpers, squatters, etc. Very important for the Sissy Squat too. Also when we train the Regressive side of the Knee (RAILs), we also work our hamstrings. Knee problems seem very common in our society. We ask our knees to contribute to a lot of movements, though we don't train our knees exclusively all that much. Here we will.

FYI
Cramping in your hamstring on your RAILs contraction is very common in the Knee Flexion base position. If you keep cramping, try to transition to RAILs slower and with less intensity. Over time you'll be able to produce more force without cramping. Cramping = neurological confusion. Essentially your body doesn't trust you to produce force in a certain range of motion (yet) and it freaks out and starts spasming to get you out of it.

We'll also be addressing wrist extension. Which is another important one. In conventional fitness we do a lot of movements on our wrist like pushups, handstands, straight arm planks, etc. If we don't have good quality wrist extension and we perform those type of movements - the wrist may become compromised, and joints like the elbow and shoulder will have to absorb more force to compensate. Here we train our wrists to be strong to be able to handle the demands of our life and training.

The elbow is a common area where we develop tendinitis. In traditional weight lifting we ask a lot from our elbows to flex and extend under heavy loads. Think pressing and pulling movements. Also very important for tennis players. Creating greater tissue resiliency specific to the elbow nets big gains when going into multi-joint upper body movements, or sports like tennis

Not exactly the "sexiest" joints, but very important nonetheless.