This Kinstretch session, led by Pieter, marks a shift toward more targeted lower-body and spinal work, allowing for deeper focus on specific joint capacities. The class combines Controlled Articular Rotations (CARs) to prime the joints with isometric strength training to "own" your end-range of motion.

Session Highlights:
• Joint Priming (CARs): The routine begins with a sweep of the neck, spine, scapulae, and shoulders to lubricate the joints and map your current movement boundaries.
• Hip Internal & External Rotation: You will use sidelying CARs and band-assisted PAILs/RAILs (isometrics) to specifically target the hips, moving between quadruped and supine positions to expand rotation capacity.
• Knee (Tibial) Specialisation: A significant portion of the class is dedicated to external tibial rotation, using manual feedback and resistance to improve knee health and resilience.
• Spinal Control: The session concludes with lumbar extension drills using a resistance band and segmental spinal waves, where you move the vertebrae one by one to improve neurological awareness.

Equipment Needed:
To get the most out of this session, you will need:
• A yoga block.
• A resistance band or strap.
• A soft surface or padding for the knees