Day 2 Spine & Shoulders

Day 2 Backbends & Legs

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Notes

A1: Sleeper Stretch / Overhead Sleeper /

1 x 60s passive + 10s pushing up + 10s pushing fist to floor + 30s passive

If this is your first time with these don’t push to maximum effort in the isometric - we want to slowly build capacity in the shoulder to take more force, not shock it and risk injury.

A2: Shoulder CARs 3 levels

2 x 3-6 beautiful slow reps

Lvl1. CARs

Lvl2. Axial CARs

Lvl3. Quadruped Weighted CARs

Put all your effort into this one - the more you squeeze the small muscles in the shoulders the quicker your shoulders will develop and get stronger.

B1: Lat Stretch

3 x 60-90s of contract relax

Lvl1. On floor

Lvl2. On a bench

Lvl3. Extended on a bench

Go hunting for the stretch. When you find it drive your hand down and back and engage the lats - then relax. Repeat for time exploring different angles.

B2: Hip flexor Work

1-2 x each side

Lvl1. Passive 30s + 10s iso driving knee forwards

Lvl2. Same as above + 10s driving knee back

Lvl3. Same as above but arching back

C1: Pec Stretch

2 x 60 seconds of contract relax

Lvl1. On wall

Lvl2. Floor

Lvl3. Floor + Twist

Pick the version that gives you the greatest stretch through the pecs. If you feel any pain in the elbow bend the arm slightly.

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.