Kinstretch Class Flows in Beyond Stretch

In the Beyond Stretch Private Mobility Sessions and Classes, we use methodology from FRC / Kinstretch, and Mobility WOD / Ready State to improve flexibility, strengthen end-range of motion, and build resistance to injury. But what does a Beyond Stretch “Flow” look like? Below, we’ve provided many example Beyond Stretch Flows based on Functional Range Conditioning and Kinstretch methodology.

These Kinstretch-based flows are extremely powerful when cued and performed correctly. So enjoy them.

If you want to improve your mobility, you need to work on it a minimum of 2 hours a week. Like anything else from running to powerlifting, you need to put in the work if you want the results.

Coach Paul on Mobility

This is an advanced-level article. So if you are not familiar with some of our terminology on this post, please search our website for “Beyond Stretch” to learn the basics.

Shoulders

Shoulder Cars

  • Traps: Level 1, 2, and 3 (use PVC and Rotation for Level 3)
  • Elbows: Level 1, 2, and 3 (use lacrosse balls for level 2 and a band for level 3)
  • Scapula: Level 1 and Level 3 (using light weight plates or dumbells)
  • T-Spine: Level 1
  • Shoulders: Level 1

Shoulder Flexion Stretch

Single Arm Shoulder Flexion with PVC

  • Passive Stretch
  • Pails
  • Rails
  • Rotations
  • Hinges
  • Eccentric Neural Grooving (use your trunk), Lift Off

Prone Shoulder Flexion Using Wedge

  • Stretch
  • Pails
  • Rails
  • Rotations
  • Hinges
  • Lift Offs

Shoulder Extension

  • Stretch is based on the German Hang. Position a PVC on a wedge behind your back in tall kneeling. Add yoga blocks as needed.
  • Pails
  • Rails
  • Lift Offs

Olympic Ring Rotation

  • Strap: Pails & Rails in external rotation and interanal rotation.
  • Band: Use a Band to rep end range strength

Weight Plate Rotation

  • Use a 45 or 65 pound plate on rubber floor, practice external rotation
  • Passive Stretch
  • Pails
  • Rails
  • Lift offs

Forearms

Wrist CARS

  • Wrist Rotations: Level 1, 2, and 3 (use Lacrosse Ball for Level 2, and your other hand for Level 3)
  • Elbows: Level 1, 2, and 3 (use lacrosse balls for level 2 and a band for level 3)

Lion Pose Stretch

  • Passive Stretch
  • Pails
  • Rails
  • Lift Offs

PVC Seated Rotations

Internal and External Shoulder Rotation can be strengthened from a seated position using PVC to create or resist Rotation. The opposite or gravity provides the leverage

Spine

  • Standing T-Spine Rotation with PVC. Pails Rails, liftoffs
  • Sphinx Pose for Trap Extension
  • Brettzel for Lumbar Rotation
  • Scorpion Stretch for T-Spine Rotation

Hip Flow 1

CARS

  • Hips
  • Shins
  • Ankles
  • Lumbar Spine

Stretches

  • 90/90 Front External Rotation: Stretch, Pails, Rails, Stretch, Active Lift Off, Active Release Hold
  • 90/90 Front Abduction: Stretch, Pails, Rails, Active Lift Off, Passive Lift Off
  • 90/90 Rear Internal Rotation: Stetch, Pails, Rails, Stretch, Active Lift Off, Eccentric Neural Grooving.
  • 90/90 Rear Abduction Rotation: Active Lift off, Active Lift off with Hip Extension
  • ISOMP to Squat: Calf Stretch Left, Hip Opener, Hip Adduction, Calf Right
  • ISOMP to 90/90. ROS
  • ISOMP to ButterFly
  • Straddle: Stretch, Pails, Rails, Left Front Lift Off, Right Lift Off
  • Seated Fold: Stretch, Pails, Rails, Quad Extension, Lift offs
  • Dead Pigeon: Bound Stretch, Knee Adduction, Assisted Rotation with hands, Active Range Hold base leg removes support.
  • Dead Pigeon: ROS
  • Uttanasna

Hip Flow 2

CARS

  • Neck Cars
  • Thoracic Cars
  • Lumbar Cars
  • Hip Cars
  • Shin Cars
  • Ankle Cars

Stretches

90/90 Pose – left leg front– 10 Minutes

  • Passive Stretch Stretch (sternum faces Right Rear Leg)
  • Passive Stretch PAILS RRL
  • Passive Stretch RAILS RRL
  • kinetic stretch with left leg in front, pulling upper body down, pushing upper body back up (doing this kinetic stretch exercise for about 1-2 min)
  • kinetic stretch towards LRL, rotation
  • fold over, passive stretch, hold for 30 seconds. Shake it out, switch sides
  • passive range lift off, lift arms off and hold

90/90 Pose – right leg front– 10 Minutes

  • Passive Stretch Stretch (sternum faces Right Rear Leg)
  • Passive Stretch PAILS RRL
  • Passive Stretch RAILS RRL
  • kinetic stretch with left leg in front, pulling upper body down, pushing upper body back up (doing this kinetic stretch exercise for about 1-2 min)
  • kinetic stretch towards LRL, rotation
  • fold over, passive stretch, hold for 30 seconds. Shake it out, switch sides
  • passive range lift off, lift arms off and hold

Butterfly Pose – Groin mobility, improving hip abduction – 8 Minutes

  • Passive stretch, pressing thighs down with elbows
  • PAILS and RAILS in butterfly (trying to close legs, arms push back, then drawing knees down)
  • Kinstretch in butterfly

Spine – 12 Minutes – Round out the Class

  • In Sphinx Pose -Thoracic Spine Extension PAILS, RAILS
  • Neck lateral Flexion from tall kneeliing or a bench: PAILS, RAILS – left and right
  • Neck Flexion from tall kneeling: PAILS, RAILS

Partner Stretches

  • Hip Opener
    • Client is in squat
    • Trainer on back and use legs to push open hips
  • Thread the Needle
  • PVC Shoulder
    • Partner puts PVC behind back
    • Trainer pulls back on PVC with hands foot to back
Partner Assisted Thread the Needle

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