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Mobility 2 (Block A)
Mobility 2 (Block A)
10 mins
Beginner mobility addressing the spine, hamstrings etc
66e945382f4a0b608def352d
Summary
Input
Open Books
sets
kg
reps
rest
Notes
6588dfbd6b9676dddd6a26fe
Bodyweight
Open Books
Notes:
Key Points:
Set your knee at 90 degrees and apply some pressure into a foam box
From hands together, open up your spine as much as possible, keeping your pelvis still
In a controlled manner, return to the starting point
Common Mistakes:
Pelvis opens up and isn't set
Rotate through your hips instead of just the spine
Performing the movement too quickly
Exercise Notes:
Key Points:
Set your knee at 90 degrees and apply some pressure into a foam box
From hands together, open up your spine as much as possible, keeping your pelvis still
In a controlled manner, return to the starting point
Common Mistakes:
Pelvis opens up and isn't set
Rotate through your hips instead of just the spine
Performing the movement too quickly
Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Lower Back
Quadruped T-Spine Opener
sets
kg
reps
rest
Notes
658b5fa067ba34f704c3a1b7
Bodyweight
Quadruped T-Spine Opener
Notes:
Key Points:
Set yourself on all 4's
With one arm, thread the needle and stretch as far as you can to the opposite side
Open up and rotate just your thoracic spine as much as possible
Common Mistakes:
Spine isn't in a neutral position to begin with
Not pushing the limit when threading the needle
Opening up through your hips (not just thoracic spine)
Exercise Notes:
Key Points:
Set yourself on all 4's
With one arm, thread the needle and stretch as far as you can to the opposite side
Open up and rotate just your thoracic spine as much as possible
Common Mistakes:
Spine isn't in a neutral position to begin with
Not pushing the limit when threading the needle
Opening up through your hips (not just thoracic spine)
Where you should 'feel it':
Primary Muscles:
Lats
Latissimus Dorsi
Secondary Muscles
Obliques
Single Leg Froggy
sets
kg
reps
rest
Notes
656f9b4473d4b8e3cc244de2
Bodyweight
Single Leg Froggy
Notes:
Key Points:
Set up one leg with knee and foot pointed outward
Extend other leg and point foot upward
Rock back gently to activate stretch through adductors, groin and hamstring
Common Mistakes:
Not flaring both foot and knee outward
Lack of extension for the primary leg
Losing spine angle/posture when rocking back
Exercise Notes:
Key Points:
Set up one leg with knee and foot pointed outward
Extend other leg and point foot upward
Rock back gently to activate stretch through adductors, groin and hamstring
Common Mistakes:
Not flaring both foot and knee outward
Lack of extension for the primary leg
Losing spine angle/posture when rocking back
Where you should 'feel it':
Primary Muscles:
Hamstrings
Hamstrings
Secondary Muscles
Cats/Cows
sets
kg
reps
rest
Notes
65dae6ca712c7a05ae8be68d
Mobility
Cats/Cows
Notes:
Key Points:
Common Mistakes:
Exercise Notes:
Set yourself in quadruped position (all 4's)
Arch your back as much as you possibly can
Round your back as much as you possibly can
Ensure each rep is performed with great control
Where you should 'feel it':
Primary Muscles:
Lower Back
Erector Spinae
Secondary Muscles
6588dfbd6b9676dddd6a26fe
6588dfbd6b9676dddd6a26fe
Open Books
Open Books
3
3
1
3
m
0
s
rest
658b5fa067ba34f704c3a1b7
658b5fa067ba34f704c3a1b7
Quadruped T-Spine Opener
Quadruped T-Spine Opener
3
3
1
3
m
0
s
rest
656f9b4473d4b8e3cc244de2
656f9b4473d4b8e3cc244de2
Single Leg Froggy
Single Leg Froggy
3
3
1
3
m
0
s
rest
65dae6ca712c7a05ae8be68d
65dae6ca712c7a05ae8be68d
Cats/Cows
Cats/Cows
3
3
1
3
m
0
s
rest
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