This Kinstretch session, led by Pieter, focuses on Hip IR and ER + Spine segmentation. The class prioritises building hip capacity and control through kinetic stretching and some 90/90 drills, concluding with detailed work on spinal articulation.

Session Highlights:
• Joint Priming (CARs): The session begins with Controlled Articular Rotations from tall kneeling and quadruped positions, covering the neck, spine, scapulae, hips and shoulders. It then moves to seated work to work the knees and ankles.
• Kinetic Stretching (90/90): You will use the 90/90 position to perform dynamic kinetic stretching for the hips - actively pulling yourself into the stretch and pressing yourself out to build strength through your range.
• Advanced Hip Drills: The routine includes high-intensity internal rotation hurdles, 5-second liftoff holds, and external rotation hovers over a block to improve hip rotation and accumulating time under tension.
• Ankle & Hip Extension Pairing: A unique segment focuses on deep ankle plantar flexion (using a block for leverage) combined with isometric loading (PAILs) and hip extension pulses to strengthen the front of the hips.
• Spinal Segmentation: The class finishes with quadruped spinal waves, moving the vertebrae segment-by-segment from the tailbone to the neck to improve neurological control of the spine.

Equipment Needed:
• Yoga blocks
• A comfortable, padded surface for kneeling