MOBILITY / MOVEMENT HOMEWORK

CURLY JEFF

Mobility for the posterior chain. The CURLY JEFF will help you stretch and strengthen your posterior chain. The weight should be minimal to start (5-10LB) and done PAIN FREE.

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ACTIVE PIGEON

Active pigeon is a hip opener. If you have tight hips, sore knees or a tight lower back pigeon will help you to actively stretch your hips and glutes.

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THORACIC OPENER

Thoracic opener is one of my favourite to help open your thoracic spine and shoulders. This is the start of our journey to work on your thoracic / shoulder extension and build a thoracic high bridge.

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MIDDLE SPLIT GOOD MORNING

Stretches and strengthens your posterior chain and adductors. It is the start of building your splits.

 

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SHOULDER AND THORACIC MOBILITY

CRAB

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HIGH BRIDGE ROTATIONS

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FEET ELEVATED HIGH BRIDGE

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GERMAN ROTATIONS