This Kinstretch online class was hip-focused from start to finish, with just enough spine work at the end to leave you feeling more organized. We opened with a full-body CARs sweep across standing/kneeling, side-lying, and seated positions to prime the joints, create tension, and clean up movement quality before the main work.

From there the emphasis was on the hips:

* Hip internal and external rotation (IR/ER) to build cleaner rotational control and usable range
* Half-kneeling hamstring work to challenge the posterior chain without turning it into low-back compensation
* Kinetic stretching for hip ER in a 90/90 base to reinforce rotation capacity and control in a very transferable position

We finished with light quadruped spinal segmentation to restore smooth flexion/extension waves and calm the system down.

Equipment used: yoga blocks, foam roller, tennis balls, red resistance band