Lvl1 Day 2 Backbends
A1: Pretzel Isometrics
2 sets x 30-60s each side, hunting for a deep stretch in the hip joint. The deeper the better. If you feel any pain in the knee back off and try to flex the foot.
B1: Frog Rocks with IR
3 x 10r
Set-up with knees as far apart as comfortable. Try to arch your lower back the whole time. As you rock forward try to lift one foot of the floor to create internal rotation in the hip. Do all 10 on one side and then 10 on the other.
B2: Horse Squat
3 x 10r + 10 seconds hold on last rep
Use a weight to let you go deeper into the stretch and make the position harder to hold.
C1: Hip CARs (in quadruped)
1 set x 5 reps (each direction)
Keep both elbows straight and try to isolate the hip to create big beautiful circles.
C2: Half Frog Isometric + Lift
2 sets x 60-90s of stretch + 10s of lift
After 60-90s of stretching the adductors try to maximally lift the leg as high as possible squeezing the outside glute!
D1: Straddle Good morning Reps
5-10 reps
Get the hips moving nicely, try to hinge at the hips and keep a flat lower back. Also think about pushing your hips backwards to create more of an angle at the hip and increase the stretch.
D2: Straddle round and arch spine
5-10 reps
Now playing with arching and rounding the spine. You should feel a more intense stretch as you arch the spine.
D3: Straddle side to side
5-10 reps
Play with moving side to side to hunt for any additional lines of tension we haven’t hit yet.
Optional Extra - play with this one if you have the energy. Work through the progressions and build to 2-3 sets of 8-12 reps.