Down Dogs & Bridges
A1: Down dog to scapular roll
3 x 10 reps
Really push with the shoulders the whole time. When the hips are high focus on getting an arch through the thoracic so bend your knees if you need to.
A2: Knees to floor quads
3 x 10-20 reps
On toes, hands behind and search for a deep stretch through the quads by getting the knees travelling towards the floor. To make more intense, alternate legs.
B1: Single Arm Bridge Repetitions
3 x 6-10 reps each side
Finders facing towards your midline. Draw a big beautiful rainbow with the free arm, push really strong with the base arm. Squeeze glutes and push hips tall. Try to get the free arm as close to the horizontal line as possible.
B2: Hip flexor release with lean back
3 x 30-60s each side
Hunt for a nice deep stretch in the hip flexor and slowly try to arch back. Be sure you don’t collapse into the lower back - think about lengthening through the front of your body.
C1: Long Lung reps
3 x 10r + 10s hold each side
Keep the hips nice and low, extend the back leg by squeezing the quad and the glute.
C2: Wall thoracic arching
3 x 10 reps
No blocks needed, push tall through the shoulders and try to get a nice stretch through the lats and open up the spine.
