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1. Hook your heels into the wall with your hamstrings. 2. Tuck your tailbone between your knees. 3. Push your lower back into the floor. 4. Exhale fully, dropping your ribs down as far as they’ll go. 5. Inhale without losing the ribs-down position and repeat.
- Bear Crawl:
- Inchworm:
- Hip Flexor Stretch:
1. Set the bar at a height that allows you to get into a strong, stable bottom position. 2. Set up tightly in the bottom position with your weight in your heels, your feet straight forward, your knees straight over your little toes and abs braced. 3. Drive the bar upward while maintaining good positioning (knees straight forward, neutral spine, weight through heels).
1. Keep your shoulder blades packed tightly together and down at the bottom of each rep. 2. Only lower as far as you can without popping your shoulder capsule forward or losing stability, then press back up.
1. Keep your ribs pulled down and abs tightly braced to keep your lower back from arching. 2. Push your hips back until you get a light stretch in your hamstrings. 3. Return upward and lock your hips out while tucking your tailbone downward between your knees. 4. Don’t let your lower back arch during the movement.
1. Keep your shoulder blades packed tightly together and down at the bottom of each rep. 2. Only lower as far as you can without popping your shoulder capsule forward or losing stability, then press back up.
1. Lock your ribs down with your abs. 2. Tuck your tailbone between your knees. 3. Do not let your lower back sag. 4. Move your elbows without losing your positioning.
1. Begin with your abs tightly braced and your ribs pulled downward. Think of tucking your tailbone between your knees to keep your lower back from arching too much. 2. Lower down with your weight in your heels, your feet straight forward, your knees straight over your little toes and abs braced. 3. Squat upward while maintaining good positioning with your knees straight forward, neutral spine, weight through heels.
1. Set up by shifting your hips back so your butt touches your heels, then slide your elbows to knees. 2. Keep your neck neutral, but round your back. 3. Breathe in through your nose and attempt to expand your abdomen, sides and low back.
- Cross-Body Lat Mobilization:
- Lat and Triceps Stretch:
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