This is a beginner program from that features classes from 15-30min. We will do 2 classes per week for 12 weeks and target the Knees and Ankles.

Week 1: 
Day 1: Short Class 97 
Day 2: Short Class 109

Week 2: 
Day 1: Short Class 106 
Day 2: Short Class 65

Week 3: 
Day 1: Short Class 92 
Day 2: Short Class 89

Week 4: 
Day 1: Short Class 58 
Day 2: Short Class 72

Week 5: 
Day 1: Short Class 135 
Day 2: Short Class 109

Week 6: 
Day 1: Short Class 92 
Day 2: Short Class 42

Week 7: 
Day 1: Short Class 58 
Day 2: Short Class 89

Week 8: 
Day 1: Short Class 135 
Day 2: Short Class 72

Week 9: 
Day 1: Short Class 70 
Day 2: Short Class 109

Week 10: 
Day 1: Short Class 106 
Day 2: Short Class 65

Week 11: 
Day 1: Short Class 62 
Day 2: Short Class 89

Week 12: 
Day 1: Short Class 70 
Day 2: Short Class 72

Just a reminder - when you’re training in areas of weakness, limitation, or past injury - it’s important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

I hope you enjoy the program!

2 classes per week

This will be a Calf Specific Class where we train ankle dorsiflexion while in knee extension

Equipment Needed: Slant Board, and sticks for balance (if needed).

A lot of people deal with “tight” calves, and like I always say…tightness typically = weakness, so utilizing drills like PAILs/RAILs will greatly help remedy “tightness” by strengthening and expanding range of motion in this specific area.

It’s important to note - if this a weak and problematic area for you, you'll definitely want to go at your own pace and limit your intensity if you have to. We do 3 rounds of PAILs/RAILs in the class, but listen to your body and only do as many rounds as you feel is appropriate for yourself - maybe that’s 2 rounds, maybe that’s 1 round. Or maybe you limit the intensity on each round. It’s important to gradually build up to more workload and intensity over time. Progressive overload is key, especially in areas with past issues and weakness. Over time you will get stronger and stronger.

If this is a big priority area for you it would be great to target this class 1-2x a week.

Hope you enjoy this one!

Short Class 42: Ankle Dorsiflexion (Calf Specific)

This will be a single joint focus class for Knee Internal Rotation.

No Equipment needed

The fundamental motion of our knee is rotation. So in order to expand space (“mobility”) within the joint capsule we must first establish rotational capacity. The most important for the knee being internal rotation. This is commonly the most restricted range for most people.

In this class we’ll work 3 rounds of PAILs/RAILs in our IR base, but always listen to your body and go at your own pace. If 3 rounds feels like too much, stick to just 2 rounds and slowly build up - or do the 3rd round at much lower intensities. 

I hope you enjoy!

Short Class 58: Knee IR

This class will help you develop greater end-range control of your knees

Equipment Needed: Yoga blocks and extra padding for your knees. Ankle weight is optional.

We’ll work a series of different end-range control drills for every position of the knee (Flexion, Extension, IR/ER). Movements such as lift offs, passive range holds, and CARs. 

We’re not working any PAILs/RAILs in this class - which is often used to expand range of motion. The movements we’ll emphasize in this class will be to develop greater active control. So we’re teaching the nervous system how to produce and control maximum force at end ranges.

Creating control is just as important as expanded range, and for some people, the control element is even more important. For example, people who are hypermobile, or those who have far more passive range of motion than active. Regardless, having control over your ranges of motion is critical for strength and resilience. 

This class is tough, I hope you enjoy it!

Short Class 62: Knee End-Range Control

Single joint focus class for Dorsiflexion.

No Equipment Needed.

Ankle Dorsiflexion is very important for squatting, lunging, running, jumping, and many other movements.
I often see people hammer away at hip mobility drills to improve their squat, and they don't address their limitation in ankle dorsiflexion. Which is incredibly important as a squatter. Good ankle dorsiflexion allows you to express movements at the Knee and Hip far more efficiently. If we have limitations in the ankles, areas above and below (foot, knee and hip) will have to be forced to compensate.

We will work 3 rounds of PAILs/RAILs in our Dorsiflexion base, but always listen to your body and go at your own pace. If 3 rounds feels like too much, stick to just 2 rounds and slowly build up - or do the 3rd round at much lower intensities. 

Hope you enjoy these ankles gains!

Short Class 65: Ankle Dorsiflexion

Single joint focus class for Knee Flexion

Equipment needed: Yoga blocks. Extra padding for your knee and sticks for balance are optional.

Many people struggle with bending their knee with good range and strength - so this class will be a good option for those needing to improve this area.

We’ll work 3 rounds of PAILs/RAILs in our Flexion base, but always listen to your body and go at your own pace. If 3 rounds feels like too much, stick to just 2 rounds and slowly build up - or do the 3rd round at much lower intensities. 

Just FYI - in this knee flexion base your hamstring is being trained in a short position, which some people lack control in. When doing RAILs, beware of cramp city in your hammies. If you’re fully cramping, you’ll need to lower the intensity in which you RAILs. 

Hope you enjoy class!

Short Class 70: Knee Flexion

Single joint focus class for Ankle Plantar Flexion

Equipement needed: Yoga blocks.

We will work 3 rounds of PAILs/RAILs in our Plantarflexion base, but always listen to your body and go at your own pace. If 3 rounds feels like too much, stick to just 2 rounds and slowly build up - or do the 3rd round at much lower intensities. 

Hope you feel buttered up after this class!

Short Class 72: Ankle Plantarflexion

This will be a single joint focus class for Ankle inversion 

Equipment Needed: We’ll be using sticks for balance 

The ankle inversion sprain is the most common ankle sprain. Injuries happen when the load going into the tissue exceeds the load bearing capacity of the tissue, so the tissue will yield under the pressure and get injured. So essentially the tissue was not strong enough to absorb that force. Luckily, we can increase the load bearing capacity of tissue - we just have to train it specifically. So if the injury is happening IN inversion, then we have to train the ankle IN inversion. That’s exactly what we do in this class. We go into ankle aversion and intelligently load these tissues. Over time, as we progressively overload this tissue, these areas will adapt and the tissues will become stronger - so it will increase their load bearing capacity. Aka their ability to absorb more force/load. This just means you will become more resilient so you can mitigate injuries in the future.

We’ll be working 3 rounds of PAILs/RAILs in our inversion base. Like always, if after the first two rounds you're feeling taxed, you don't have to do the 3rd round, or you can do it at a much lower intensity. Always listen to your body and go at your own pace, and slowly build up over time.

It’s important to remember - when you’re training in areas of past injury/pain/dysfunction - it’s really important to keep your intensities levels low at first. The quality of tissue in these areas could be weak, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low initially, especially during PAILs/RAILs, and gradually build up over time. Adhering to progressive overload.

I hope you enjoy the class!

Short Class 89: Ankle Inversion

This will be a single joint focus class for Knee External Rotation.

No equipment needed.

The fundamental motion of our knee is rotation. So in order to expand space (“mobility”) within the joint capsule it's important to establish rotational capacity. In this class we’ll target external rotation.

We’ll work 3 rounds of PAILs/RAILs in our ER base, but always listen to your body and go at your own pace. If 3 rounds feels like too much, stick to just 2 rounds and slowly build up - or do the 3rd round at much lower intensities. 

Hope your knees feel buttered up after this one!

Short Class 92: Knee External Rotation

Short Class 97: Knee CAR (Modified)

For anyone who struggles doing Knee CARs - this class is for you.

Equipment needed: Resistance band (optional)

Knee CARs are typically the hardest joint to initiate and control, so if you’re struggling with this you're not alone. I've had many clients and students struggle with this in the beginning. 

A great way to start developing better control is just sticking with capsular CARs (internal/external) at first. So in this class we work a couple capsular CAR variations to help you develop greater control over your knee. 

This will take a lot of time and practice to get better at, but keep sticking with it and it will get much better with time. If you really want to improve this, it would be great to do these modified knee CARs every day or several times a week. Over time, as you develop greater control, you’ll be able to do your regular knee CARs.

I hope this helps!

Short Class 97: Knee CAR (Modified)

This is a warm up class specifically for the Knees

Equipment needed: Yoga block and a Cable Resistance Band.

In this class we will warm up your knees through several different movements. This will be a circuit style class and we will be going at a slightly faster tempo. If you need to slow down, please feel free to pause the video and go at your own pace!

For one of the movements we utilize a resistance band, but if you don’t have one, you can use your hands to apply some additional resistance. For example, if you’re initiating knee Internal Rotation, you’ll use your hands to create counter rotation towards External rotation. Your knee will still rotate internally, but the counter resistance of your hands will make it more challenging. You can also do it without using your hands and just focus on rotating your knee back and forth from internal to external rotation, essentially treating the movement like a Capsular CAR - which means only focusing on the rotational aspect (internal/external). 

This is a great way to warm up your knees before other strenuous activities like weight lifting or aerobic training. 

You can also treat this class as a standalone option for those days you're limited on time and want to get a 'snack' sized mobility session.

Hope your knees feel buttery after this one!

Short Class 106: Knee Warm Up

This is a warm up class specifically for the Ankles

Equipment Needed: In one drill we need a wall or some other prop for balance.

In this class we will warm up your ankles through several different movements. This will be a circuit style class and we will be going at a slightly faster tempo. If you need to slow down, please feel free to pause the video and go at your own pace!

This is a great way to warm up your ankles before other forms of activities like running/hiking/plyometrics.

You can also treat this class as a standalone option for those days you're limited on time and want to get a 'snack' sized mobility session for the ankles.

Enjoy!

Short Class 109: Ankle Warm Up

This class is for Knee Extension 

Equipment needed: Yoga blocks, something to elevate your foot up like a balance pad/towel/yoga block, and ankle weight is optional. 

This is a good option for those who have struggled with knee issues or those who are just looking to improve their overall knee capacity and resiliency. 

We’ll be working 3 rounds of PAILs/RAILs in our extension base, but always listen to your body and go at your own pace. If 3 rounds feels like too much or if this is an area that's been problematic for you, just stick to just 2 rounds at first and slowly up to the third round over time - or do the 3rd round at much lower intensities. 

If this is an area of past injury or weakness - make sure to keep your intensity levels low, especially during PAILs/RAILs. It’s important to gradually build up the intensity and volume over time, as the tissue in this area could be weak and may not be able to withstand high levels of force quite yet. Start off light, listen to your body, and gradually build up over time.

Let’s get those Knee Gains!