Lower Body & Backbends
A1: Goblet Squats
3 x 10-12 reps
Get hips nice and low, try to keep your chest up as you push back up. Try to get used to good breathing - it will really help to set us up for heavy back squats and front squats! Go AS HEAVY AS YOU CAN!
A2: Roller Arching Work
3 x 90s of work (2 more weeks)
The aim here is to teach you how to arch at different sections of your spine. Spend 90s or more exploring different sections of the spine and making the arch. Focus on the muscular engagement as best you can.
B1: Weighted Walking Lunges
3 x 10-12 reps each side
Ideally walking but if there is no space perform regular lunges. Perform all reps on one side, then repeat on the other side. GO HEAVY once you get the movement!
3 x 10-15 reps (2 more weeks of this)
The focus here is to get the shoulders opening without any arching of the spine. The roller should be in line with the shoulders more or less.
Use a weight from 2-10kg with hands about shoulder width or narrower.
Chose between passively allowing the weight to drop behind you or actively squeezing it down to the floor.
Perform between 5 and 15 reps then hold for 10-30 seconds.
C1: Flamingo Squats to sitting
3 x 10 reps (each side)
Exposing you the knee, ankle and hip to some odd angles now. The bottom position may be a little bit of a challenge but it will help release the hips and build strength in a stretched position.
C2: Chest to wall handstand opener
3 x 5-10 beautiful slow reps
The weight on your hands really changes this! It will help strengthen the shoulders - focus more on taking the face to the wall. Actively squeeze the MUSCLES in the spine to pull yourself into spinal extension!
D1: Tides
3 x 60s of work
This starts out a little odd but is an amazing way to actively open up the thoracic and get the scapulars moving too.
D2: German Hang Beginnings
3 x 30-60s of work
Rings at armpit height, palms facing down, go hunting for the stretch.
Phase 1. Sink in and feel the stretch.
Phase 2. Reps dropping in and pushing out of the position
Phase 3. Actively push and create tension, take feet off the floor and hang
3 x 30-60s in each direction
Building on the tides now. Focus on form first, then try to feel the muscles in the spine engaging. Use a mirror if you can.
3 x 4-12 reps
DON’T ALLOW ANY PAIN OR DISCOMFORT IN THE LOWER BACK.
This is the beginning taste of bridge! Keep the fingers horizontal on the wall and focus on actively arching into the position. Be slow and as smooth as possible.