Legs + Shoulders & Spine

A1: Single Leg Step Downs or SHRIMPS

3 x 5 reps (each side)

The aim is to now get the heel touching the floor! Lower reps so now you should be able to go a little deeper.

A2: Amped Up Cat camel

2-5 normal cat camels

10s with an arched spine finding the muscles in the thoracic

10-20s pulling hands and knees together, still maximally squeezing muscles in thoracic

B1: Toe Squats to Sissy Squats

3 x 10 reps

4 Stages of progression

Toe squats

Staying high on the toes and with a straight and upright spine squat down as low as possible.

Toe squat to knee touch

Toe squat down as above. Touch knees to the floor in front of you and then find your way back to the toe squat.

Sissy lower to toe squat up

Keep the hips open as you lower down, touch knees to floor. And then come back up in a toe squat.

Full Sissy Squat (with support)

Hips stay open the whole time - us the support as needed.

B2: Shoulder CARs

3 x 5r (each side)

BE SLOW HERE! This is all about building better understanding and movement in your shoulders! Be slow and smooth with the reps trying to limit the movement to just the shoulder (no twisting, head movement etc.) It can be good to use a mirror for this (or your IPad reflecting the image back to you).

C1: Calf raises

2-3 x 25r

Burn!! But I want more focus now, squeeze the quads as you push tall to keep the leg fully straight!

C2: Toe (tib fib) raises

2-3 x 25

More fire - but more focus. Don’t move the feet, keep the heels on the floor and lift the feet as high as possible.

C3: Tides

3 x 60s of work

This starts out a little odd but is an amazing way to actively open up the thoracic and get the scapulars moving too.