Leg Strength & Spine & Shoulder mob
A1: Single Leg Step Downs
3 x 5 reps (each side)
The aim is to now get the heel touching the floor! Lower reps so now you should be able to go a little deeper.
A2: Roller Arching Work
3 x 90s of work
The aim here is to teach you how to arch at different sections of your spine. Spend 90s or more exploring different sections of the spine and making the arch. Focus on the muscular engagement as best you can.
B1: Sissy Squats Lowers (with support)
3 x 10-12 reps
A few different options now - I suggest you try to work on the sissy squat lowers to knees on the floor. Try to keep the hips open as you lower down and use support to eliminate the balance being an issue.
3 x 10-15 reps
The focus here is to get the shoulders opening without any arching of the spine. The roller should be in line with the shoulders more or less.
Use a weight from 2-10kg with hands about shoulder width or narrower.
Chose between passively allowing the weight to drop behind you or actively squeezing it down to the floor.
Perform between 5 and 15 reps then hold for 10-30 seconds.
C1: Weighted knees over toes long lunge
3 x 10-12 reps
Try to get the knee travelling over the toes - you will also find a nice stretch through the hip flexor here.
C2: Thoracic Waves on the Wall
3 x 5-10 beautiful slow reps
Same drill as we have already done. BUT the previous two drills should have helped create a little more distinction for the back arching segment by segment and the shoulders opening too.
D1: Tides
3 x 60s of work
This starts out a little odd but is an amazing way to actively open up the thoracic and get the scapulars moving too.
D2: Pec Stretch
3 x 60s each side
Hunt for a deep stretch through the pecs - don’t accept any elbow pain. If you feel discomfort bent the arm a little.
3 x 30-60s in each direction
Building on the tides now. Focus on form first, then try to feel the muscles in the spine engaging. Use a mirror if you can.
3 x 4-12 reps
DON’T ALLOW ANY PAIN OR DISCOMFORT IN THE LOWER BACK.
This is the beginning taste of bridge! Keep the fingers horizontal on the wall and focus on actively arching into the position. Be slow and as smooth as possible.