Leg Strength & Spine & Shoulder mob
A1: 2 Stage Continuous Tension Shrimps
3 x 40-45s + 30-45s
Stage 1: Knee on floor to half stand
Stage 2: Half stand to straight leg
This should feel like your quads are going to burst. We are hunting to create tension in the quads and hold that for the whole time. Use as much support from the non-working leg as required to get at least 30s for each stage of work.
A2: Bench, weighted thoracic pull overs
3 x 90s of work
Now focussing entirely on shoulders and thoracic.
B1: Sissy Squats Lowers (with support)
3 x 8r
This phase I want you to get your knees all the way to the floor each and every rep!
B2: Jesus on the rings or banded Jesus
3 x 30-90s
C1: Flamingo Squats to sitting
3 x 10 reps (each side)
Exposing you the knee, ankle and hip to some odd angles now. The bottom position may be a little bit of a challenge but it will help release the hips and build strength in a stretched position.
C2: Mexican Reps
3 x 5-10 beautiful reps
Flipping the direction now - really make an effort to push tall before trying to arch!
D1: Banded Mermaid for Lats
2 x 60s of work each side
Go hunting for the lats - play with the level to get the best position for you and your body.
D2: Hip Flexor with twist (Passive)
1-2 x 90s each side
Do this once or twice for each side. really hunt for the hip flexor!
E1: Elevated Feet Bridge Hold
3 x 10-30 seconds
Start with your feet REALLY HIGH. Use a workout bench if possible or even higher. Maximally squeeze glutes in the hold and don’t allow for any pain in the lower back.
E2: Roll on back
3 x 10-60s
Release the back with this little guy!