Arching and hip flexors
A1: Chest to wall shoulder opener
3 x 10-12 reps
The aim is to open shoulders and spine while also building more endurance in the shoulders
A2: HEAVY Goblet Squats
3 x 8-10 reps
The aim is to go as HEAVY as possible while just being able to get 8reps. Always warm up with a few sets of goblet squats at lighter weights. i.e 10r at 20lbs, 8r at 30lbs then 3 x 8 at 40lbs. The last three sets are your WORKING SETS.
B1: Mexican Handstand easy reps
3 x 5-10 reps
This is an odd one but amazing for the shoulders. Kick-up and walk your hands away from the wall. keep the feet high on the wall and try to push your chest away from the wall to create a stretch in the thoracic and the shoulders.
B2: Knees to floor quad opener
3 x 45-60 seconds
Let me know if toes are ok with this one - go hunting for a nice deep stretch through the quads!
C1: Bench and weight opener
3 x 60-90s of work
Use a bench & use at least 5lbs to pull those hands down
C2: Elevated Hip Flexor Stretch
3 x all the way through
Passive 30s
Drive Knee down into blocks 10s
Squeeze bum and pull lower 10s
Passive 10-30s
D1: Wall Bridge walk down and hold
3 x 10-30s hold
The aim is to get your hands lower than your chest. You may have to play with the distance between your feet and the wall. Really actively squeeze your glutes to tuck the hips, actively arch the thoracic and try to pull your hands down to the floor.
D2: Jefferson push down
3 x (3 lots of 10s pushing down)
Use a small weight 5-10kg if you have it. For each 10s of work squeeze the quads and try to elongate through the spine to push the hands as far down as possible.
