This week’s Kinstretch online class was a lower-body focused session built around improving hip rotation, knee rotation tolerance, and ankle plantarflexion capacity. We started with a full CARs sweep to prime the neck, spine, shoulders, hips, knees, and ankles, using blocks and tennis balls to create better tension and cleaner joint control.

The main focus was the 90/90 hip base, where we trained both hip external rotation (ER) and internal rotation (IR) through isometric work and active lift-off variations. The goal was to build more usable hip rotation, improve end-range control, and reduce the common tendency to compensate through the pelvis, spine, or knee.

From there, we moved into knee rotation work, training both internal and external rotation to build better tibial control and tolerance. This is especially useful for squatting, lunging, running, cutting, and any sport where the lower limb needs to manage rotation under load. We finished with ankle plantarflexion PAILs/RAILs in a kneeling/collapsed base, using moderate intensity to improve the top-of-foot/ankle range while keeping the work controlled and scalable.

Equipment used: yoga blocks and a resistance band