elements 2c: thighs

By

neilkeleher

With muscle control for the thighs you'll learn how to control all four corners of the thighs (front, back, outside and inside) as well as deepen knee and hip control. And you'll see how you can use this to help work towards the front-to-back splits.

Included videos:

Quad activation while Seated

• 0 3 0a 0 Quads Seated.mp4
• 0 3 0a 1 Seated Quads and Toes.mp4
• 0 3 0b 0 quads and backs of knees.mp4
• 0 3 0b 1 quads and backs of knees lunge 1.mp4
• 0 3 0b 2 quads and backs of knees lunge 2 notes.mp4

Quad and hip flexor activation while standing

• 0 3 1a 1 Quads Standing.mp4
  
• 0 3 1a 2 Quads and Knees Standing.mp4
• 0 3 1b 1 Hip Flexors Standing.mp4
• 0 3 1b 2 Quads Hip Flexors Standing.mp4

Quad and hip flexor activation with leg extended

• 0 3 1c 1a extended leg quad and hip flexor activation single leg plank.mp4
• 0 3 1c 1b extended leg quad and hip flexor activation single leg plank 2.mp4
• 0 3 1c 2 extended leg quad and hip flexor activation low lunge.mp4
• 0 3 1c 3a extended leg quad and hip flexor activation lunge knee down.mp4
• 0 3 1c 3b extended leg quad and hip flexor activation lunge knee down note.mp4
• 0 3 1c 4 extended leg quad and hip flexor activation lunge knee down upright.mp4

Inner and Outer thigh muscle activation

• 0 3 2a 0 inner and outer thigh activation 1.mp4
• 0 3 2a 1 inner and outer thigh activation 2 notes.mp4
• 0 3 2a 3 single leg inner and outer thigh activation 1.mp4
• 0 3 2a 4 single leg inner and outer thigh activation 2.mp4
• 0 3 2a 5 inner and outer thigh activation without friction.mp4
• 0 3 2a 5a inner and outer thigh activation notes on muscle activation.mp4
• 0 3 2a 5b inner and outer thigh activation on one leg intro.mp4
• 0 3 2a 5c inner and outer thigh activation on one leg.mp4

Activating the knee

• 0 3 2a 6 inner thigh and knee activation 1.mp4
• 0 3 2a 7 inner thigh and knee activation 2.mp4
• 0 3 2a 8 outer thigh and knee activation.mp4

Resisted inner/outer thigh muscle activation

• 0 3 2b 0 resisted inner thigh activation 1.mp4
• 0 3 2b 1 resisted inner thigh activation 2.mp4
• 0 3 2b 2 outer glute activation.mp4

Inner and outer thigh activation adjustments

• 0 3 2b 2a inner outer thigh interlude, rotations.mp4
• 0 3 2b 2b inner outer thigh activations with adjustments.mp4
• 0 3 2b 2c inner outer thigh activations, make sure you can feel them.mp4
• 0 3 2b 2e inner outer thigh activation by feel and with adjustments.mp4
• 0 3 2b 2f inner outer thigh activation, muscles need opposition to function.mp4
• 0 3 2b 2g inner outer thigh activation, extending activation to the knee.mp4
• 0 3 2b 3 more outer glute activation.mp4

Sequenced activation of thigh quadrants

• 0 3 2c 1 quads then inner or outer thigh.mp4
• 0 3 2c 2 quads and inner or outer thigh in standing forward bend.mp4
• 0 3 2c 3 quads and outer thigh in half moon pose 1.mp4
• 0 3 2c 4 quads and outer thigh in half moon pose 2.mp4
• 0 3 2c 5 quads and inner thigh in half moon pose 1.mp4
• 0 3 2c 6 quads and inner thigh in half moon pose 2.mp4
• 0 3 2c 7 quads and inner or outer thigh in pyramid pose.mp4
• 0 3 2d 1 inner and outer thigh activation intro.mp4
• 0 3 2d 2 inner and outer thigh activation in pyramid upright.mp4
• 0 3 2d 3 inner and outer thigh activation in pyramid f bend.mp4
• 0 3 2d 4 inner and outer thigh activation in chair pose.mp4
• 0 3 2d 5 inner and outer thigh activation in standing f-bend.mp4

Thigh activation and working towards front-to-back splits

• 0 3 2d 6 inner and outer thigh activation front splits.mp4
• 0 3 2d 7 activating front and back of thighs.mp4
• 0 3 2d 8 front and back of thighs in splits.mp4
• 0 3 2d 9 notes.mp4

Splits recovery poses

• 0 3 2e 1 thigh all sides pyramid pose.mp4
• 0 3 2e 2 thigh all sides half moon pose.mp4
• 0 3 2e 3 knees and hips side bend.mp4
• 0 3 2e 4 thighs all sides standing twist.mp4

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