Squats, hips & time on hands 2

A1: Cross Body Quad Hunting

1-2 x 60s each side

Go hunting for tightness through the quads. Play with isometrics to target lines of tension.

A2: Scorpion to touch down

3 x 60s work alternating sides

Beautiful smooth reps, try to maximise side bend and pushing tall through the shoulder.

B1: JEFFERSON push downs

2-3 x (10 + 10 + 10) seconds of 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.

B2: Travelling monkey

3 x until tired going both ways

Start with getting the right pattern of hands and feet. When your comfortable start to get the hips higher and find some balance!

C1: Tailor Isometrics

1-3 x 10s knees pushing up, 10s feet together, 10s knees down into hands

Set-up with back to the wall and heels pulled as close to you as comfortable. Start with some pressure down on the knees to create a stretch through the short adductors. Isometric one: Squeeze knees up into the hands. Iso 2: Squeeze feet together. Iso 3: Squeeze knees down into hands.

C2: Table Bear Transitions

2-3 x 10r

Be conscious of the shoulders really working here, try to make the transitions as smooth and consistent in speed as possible. The slower you go the more control it takes.

D1: Straddle GM > Pancake Reaches 2-3 x 5-10r of each

A tasty trio of movements. Step 1 is good mornings. Keep a flat lower back and try to hinge from the hips. Step 2 round and arch the lower back, try to really feel the hips moving. Step 3 move side to side hunting for tension in the adductors.

D2: Side to side kick-throughs

Be precise with kicking either to the side or to the front. Really push with the working shoulder.