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: Wall HS Tuck Jumps
3 x 10 reps
Be light on your feet, learn to push through the shoulders as you jump up!
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: Lean back hip flexor
1 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.
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.
D2: Roller or block weighted sequence
3 x 5-10r of each
Use the edge of a box or a roller and a light weight (2-10kg / 4-25lbs). Start with a few head rocks, then lift and let the weight drop deeper, finally finish with seesawing hips down and then weight down.
