This Kinstretch session, led by Pieter, offers a comprehensive top-down "CAR sweep" designed to lubricate every major joint in the body. It is a slightly different, shorter session that challenges both your physical range and your mind through unique positions and "brain training" movements.

Session Highlights:
• Full-Body Joint Priming: A complete sweep of Controlled Articular Rotations (CARs) covering the neck, spine, elbows, wrists, shoulders, hips, knees, and ankles.
• Hip & Hamstring Specialisation: Significant time is spent in half-kneeling and quadruped positions. You will work on hip extension and posterior chain health using PAILs and RAILs (Progressive/Regressive Angular Isometric Loading) to build strength in long and short tissues.
• Shoulder Internal Rotation: Intensive work on shoulder health, featuring a 45-second isometric hold at 50% intensity to safely expand your internal and external rotation capacity.
• Segmental Spinal Waves: Moving away from standard "all-in-one" movements, you will practice moving your spine vertebra-by-vertebra from a collapsed kneeling position to improve neurological control.
• Ankle & Foot Resilience: The class concludes with plantar flexion drills, driving the tops of the feet into the floor to strengthen the often-neglected tissues of the lower leg.

Equipment Needed:
To get the most out of this session, have the following ready:
• Yoga blocks (to assist with positioning and tension).
• Tennis balls (to facilitate irradiation and elbow/wrist work)