Leg Strength & Spine & Shoulder mob
PREP: Bench Pigeon Passive
1-3 x 10 reps + 10 reps
Hit the deep hip capsule of the front leg and then the hip flexor of the back leg. Try to keep the front knee at 90 degrees to maximise the stretch sensation. Start with the bench at an incline!!
PREP: Ankles with Dumbbell / kettlebell
1-3 x 30 - 60s each side
This one is as necessary - if ankles feel all nice and open don’t worry about it!
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: Back Squats
All the same as before - Ideally this is to be done as a high bar back squat but I’m ok with low bar if you are fixed on it!
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: Barbell Cuban Rotations
3 x 10 reps
Start with a light bar (not 20kg) and get the feel.
B1: Weighted Elevated Pistols
3 x 6-8r 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: Lats with a dowel
3 x 30-90s
The aim is to get the lats working. Use a dowel to get the hands wider than the elbows. Try to keep the ribs pulled in to focus the stretch on the lats.
C1: Sissy Squats
3 x 8 reps
Try and get the first few reps with no support! Last phase for Sissy’s! Lets get some final clean reps!!
C2: Thoracic Arching Reps & Hold
3 x 5-10 beautiful then 30s passive stretch at the bottom
Really externally rotate the shoulders and wrap the scapulars. First break from the shoulders, then from the upper back.
D1: Banded Thoracic Arch Ups
2-3 x 60s of work each side
This is TOUGH.
Set-up with the band on a pull-up bar. Use some weight plates directly under the bar to stop you sliding backwards. Try to arch up bit by bit.
D2: Hip Flexor with twist (Passive)
2-3 x 90s each side
Do this once or twice for each side. really hunt for the hip flexor! This should now be a nice rest between the arch up!
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!