Short Class 27: Front Splits
KINSTRETCH With Beard
•
41m
This is a skill based class for those who want to improve their front split.
Equipment Needed: Yoga Blocks. Tennis Ball (optional)
Time Markers:
0:25 CARs (warm up)
4:55 Anterior/Posterior Pelvic Tilts (Quadruped Base)
6:55 Side 1 Front Split PAILs/RAILs (Front Split Base)
17:55 Side 1 Hip Flexion Lift Offs (Front Split Base)
21:00 Side 1 Hip Extension “Donkey Kicks” (Quadruped Base)
24:15 Side 2 Front Split PAILs/RAILs (Front Split Base)
32:00 Side 2 Hip Flexion Lift Offs (Front Split Base)
34:10 Side 2 Hip Extension “Donkey Kicks” (Quadruped Base)
35:50 Finishing CARs
This class is very challenging as we work PAILs/RAILs on both legs simultaneously in the Front Split base. The front leg is working Hip Flexion and the back leg is working Hip Extension. We also work 3 rounds of PAILs/RAILs, 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 round at much lower intensities.
If the front splits is a big goal for you it would be good to do this class 2x a week, with an even amount of days in-between for proper recovery. Always remember, if you have rotational deficiencies in your hip (IR/ER), it’s still very important to address that as well. More rotation allows for more potential in linear movements like Flexion and Extension.
I hope you enjoy the butter!
Up Next in KINSTRETCH With Beard
-
Short Class 28: Ankle Plantarflexion ...
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 + L... -
Short Class 29: Intrinsic Hand Streng...
This class is all about intrinsic hand muscles
Equipment Needed: A medium sized rubber band, and a hand sized squishy ball.
Time Markers:
0:25 Finger Lifts
4:00 Finger Flexion Squeezes
7:37 Half Finger Flexion Squeezes
10:05 Straight Finger Wrist CARs
12:20 Fist Squeezes w/ Ball
14:45 Straight... -
Short Class 30: Seated Mobility
A class designed to butter you up from a seated position
Equipment Needed: Just your chair.
Time Markers:
0:20 Neck CARs
1:45 Thoracic Spine CARs
3:00 Shoulder CARs
4:25 Scapular CARs
5:35 Elbow CARs
6:12 Wrist CARs
6:45 Spinal Segmentation
8:35 Straight Leg Hip Circles
10:05 Hip Capsular CA...
