Kinstretch ONLINE 5-Nov-25 - Replay
Replay Pass
•
1h 5m
This Kinstretch Lower Limb session focuses on improving the health and control of your hips, knees, and ankles through targeted end-range training and isometric loading. You will work through a series of positions, including 90/90 and combat base, to expand your joint capacity and build strength in "passive" ranges.
Session Highlights:
• Joint Priming (CARs): The class begins with a comprehensive set of Controlled Articular Rotations (CARs) for the hips, spine, knees, and ankles to lubricate the joints and map your movement for the day.
• Hip Mobility & 90/90 Work: A significant portion of the session is dedicated to the hips. You will perform IR (internal rotation) hinges, hip hurdles, and PAILs/RAILs in the 90/90 position, followed by Fig.4 straight-leg hip flexion lift-offs to improve active control.
• Knee & Ankle Specialisation: The routine includes seated knee capsule CARs and combat base work. You will use isometric loading (PAILs/RAILs) to target ankle dorsiflexion and knee external rotation against resistance.
• Movement Quality & Regressions: The session prioritises a pain-free range of motion. Regressions are provided throughout to ensure you can work safely at your current capacity.
Equipment Needed:
To complete this session, you will need:
• Yoga blocks.
• A kettlebell (KB) (used as a blocker/resistance for knee work)
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