Short Class 42: Ankle Dorsiflexion (Calf Specific)
KINSTRETCH With Beard
•
28m
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 will greatly help remedy “tightness” by strengthening and expanding range of motion in this specific area.
It’s important to note - if this a weak and problematic area for you, you'll definitely want to go at your own pace and limit your intensity if you have to. We do 3 rounds of PAILs/RAILs in the class, but listen to your body and only do as many rounds as you feel is appropriate for yourself - maybe that’s 2 rounds, maybe that’s 1 round. Or maybe you limit the intensity on each round. It’s important to gradually build up to more workload and intensity over time. Progressive overload is key, especially in areas with past issues and weakness. Over time you will get stronger and stronger.
If this is a big priority area for you it would be great to target this class 1-2x a week.
Hope you enjoy this one!
Up Next in KINSTRETCH With Beard
-
Short Class 43: Hip & Spine Circuit
A Hip and Spine Circuit 🧈
No Equipment Needed: We can use certain equipment to advance movements (like blocks, stability balls, weights), but that’s always optional. You can also use blocks to regress certain movements if needed.
This will be an up-tempo class where we work multiple different m...
-
Short Class 44: Chest Specific Mobility
This class is specific to those who struggle with a tight chest
Equipment Needed: Yoga blocks. A wall, and something to put your hands on (we use an exercise bench).
The chest is a common area people complain about tightness, so I wanted to make a class specific to this area/issue. Here we’ll ...
-
Short Class 45: Pull-up Mobility
This class is for everyone trying to level up their pull-up skills
Equipment Needed: Yoga blocks and a pull-up bar (ideally mounted and stable).
Our first PAILs/RAILs base will be for shoulder flexion, which is a perquisite range we need to develop for the pull-ups.
After that we’ll go into a...
