Shoulders & Spine
A1: Sleeper Stretch
1 x Full way through each side
60-90s passive
Then
10s pushing working arm up into other hand
10s pushing working hand down into the floor
30s passive, repeat last three steps if you can.
A2: Shoulder CARs
1-2 x 3 reps (each side, both directions)
These are a chance to embed the increased rotation you now have from the sleeper stretch.
2 x 5 reps + 10s + 10s
10s pulling hands and knees together, still maximally squeezing muscles in thoracic
10s in a rounded position driving hands and knees away from each other.
3 x 30s passive, 10s iso, 30s passive
Go hunting for a good stretch feeling through the front of the shoulders.
3 x 45-60 each side
Hunt for a good stretch through the pec and possibly bicep. Pick the version that gives you the biggest stretch sensation. If there is pain in the elbow bend it just a little bit.
C2: Bench or roller thoracic (bent or straight arms)
3 x 5-10 reps + 5 breaths
Use the object to help coax the thoracic open.
3 x 10 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.
3 x 60-90s
First hunt for a stretch through the hip flexor, tuck and square the hips. When you find the stretch perform an isometric using the hip flexors to drive the knee forwards for 5 to 10s. Relax and repeat.
E1: Twisting Bear into Single Arm Bridge Rotations
3 x 10 reps
Push tall through the base arm, squeeze glutes and push them tall towards the ceiling.
