MOBILITY / MOVEMENT HOMEWORK
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.
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.
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.
MIDDLE SPLIT GOOD MORNING
Stretches and strengthens your posterior chain and adductors. It is the start of building your splits.
SHOULDER AND THORACIC MOBILITY
HIGH BRIDGE ROTATIONS
FEET ELEVATED HIGH BRIDGE