This Kinstretch session, led by Pieter, focuses on seated joint training primarily from the bear sit position. While described as a "relatively lazy" session because there is little displacement, it involves high-intensity isometric work designed to improve your control of the hips, shoulders, and spine.

Key Session Segments:
• Seated "CAR Sweep": The class begins with a complete joint priming sequence (neck, spine, scaps, shoulders, elbows, and wrists) performed while seated in a bear sit to maintain a tall torso and stretch the abductors.
• Hip PAILs & RAILs: Using the bear sit as a base, you will perform deep external rotation stretches followed by 50% intensity isometric contractions to expand your hip capacity.
• 90/90 Transitions & Holds: You will practice active transitions into the 90/90 position, where you will perform internal rotation liftoffs (15-second holds) and passive range holds for external rotation to close the gap between your active and passive ranges.
• Shoulder Specialisation: The routine includes shoulder swimmers and a "sleeper position" stretch to isolate and strengthen shoulder internal rotation.
• Lower Limb Maintenance: The session concludes with tibial (knee) rotations and loaded ankle rotations from a combat or half-kneeling position to improve joint resilience.

Equipment Needed:
To follow this session, you will need:
• Yoga blocks.
• Tennis balls.
• A small pillow or block for side-lying work