Twist and push 2
A1: Deep lunge with twist
3 x 3-6 reps + Hold
Find a small stretch through the hip flexor and then twist!
A2: Segmented spine on the wall
3 x 3-5 beautiful slow reps
Really take your time to try and figure out how to segmentally move shoulders and spine. If you can think about actively pulling yourself into the stretch. For an added bonus you can hold the end position for 30-45s or 10 breaths.
B1: Banded Lat Stretch
3 x 30-90s
Attach a band at head height or above. Drop the outside knee to the floor and get a big stretch through the side body! Turn the chest up or down to hunt for the tightest lines. Breath deep into the chest throughout!
B2: Dislocates with IR or ER bias
3 x 5-10 reps
Start out real easy here - the movement should be super smooth. Both shoulders should be relatively equal throughout the movement.
C1: Long lunges
Lvl1. Regular
Lvl2. Long
Lvl3. Long + 10s hold
Keeping the hips as low as possible, try to straighten the back leg. I’ve switched this in for the lean back hip flexor stretch as making it more active means it should hit hip flexor stronger and feel a bit better (although it takes way more energy). Let me know specifically how this one feels!
C2: Cobra Arching
Lvl1. Fingertip support
Lvl2. Hands at hips
Lvl3. Hands behind head
3 x 10-20 seconds
Maximally squeeze the muscles in the spine and glutes to get as much arch up as possible. Big tip is to brace the feet under something solid or to wedge them into the wall.
D1: Single Arm Bridge Repetitions HOLDS
3 x 15-25s hold EACH SIDE
The same as the last round BUT we are now holding the top bridge position for time.
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.