Leg Strength & Spine & Shoulder mob
Bench Pigeon Passive
1 x 60-90s each side
Bench Pigeon Active Reps
2 x 10 reps each side
Start with a good incline on the bench
Do anything here that helps prep hips for front squat - frog stretch, frog with IR rocks. Let me know what you do that feels like it is really helpful!
A1: Front Squats
Work to a maximum heavy triple
Suggested rep range for this is
10, 8, 5, 5, 3
Start with a light weight and hit 10r. Then start to increase the weight on the bar as you drop the number of reps. Rest at least 90s between sets. When you’re into the heavy stuff rest 3 minutes between sets.
A2: Bench, weighted thoracic pull overs
3 x 90s of work
Now focussing entirely on shoulders and thoracic.
B1: High step downs, front on
3 x 8-10r each side
Using the highest possible box (or even a box with weight plates on) perform a single leg squat to tough the floor and then power back up.
B2: Jesus on the rings or banded Jesus
3 x 30-90s
C1: Sissy Squats
3 x 8-10 reps
Try and get the first few reps with no support!
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 or on stall bars
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!