Here are the new additions for May: Knee Extension, Gentle Mobility, Ankle Dorsiflexion, and 7 new programs.

These are the new programs: Lower Body Intermediate 3x (15-30min classes), Lower Body + Spine Intermediate 4x (15-30min classes), Lower Back and Hips SHORT Intermediate 2x 3x 4x, Lower Body Beginner 3x (15-30min classes), Lower Body + Spine Beginner 4x (15-30min classes).

New Classes For May

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!

Short Class 135: Knee Extension

This is a very low intensity and gentle mobility class.

No equipment needed.

This is a good class for anyone who needs a lightened restorative type session, or for those who have bigger movement limitations and need to start off their mobility journey with something more simple and basic. We do all of the movements standing up, so this can be a good routine for those who struggle to get down on the floor as well.

Obviously with a class of this nature we’re not necessarily expanding range of motion and strengthening ranges of motion. We’re more-so just moving through the ranges of motion we already have and circulating blood (which is still important). There is always a time and place for gentle type training and this class was created to provide that option for those times where we just need something lighter.

I hope you felt good after this class!

Short Class 136: Gentle Mobility

Alternative bases for Ankle Dorsiflexion PAILs/RAILs!

This is an educational class that will breakdown some different Ankle Dorsiflexion PAILs/RAILs bases. The most common ankle dorsiflexion base is the combat base, but for some people who have limitations in their ankle or hip mobility, that base might not be a great fit.

In this video I offer a modification we can make to the combat base and then I show you a few completely different bases which should be really helpful for those struggling with the combat position.

I hope this was helpful!

New Classes For May

Short Class 135: Knee Extension

Short Class 136: Gentle Mobility

Short Class 137: Ankle Dorsiflexion Variations (educational)