WARM UPS & MOBILITY

90/90 Side-lying - Open Book w/ Bow and Arrow:

• From feet to knees to hips, your angle is 90 degrees. From knees to hips to head, your angle is 90 degrees (hence 90/90).

• Lying on your side with your hands together, open your upper body and rotate like your arms are pages of a book. You should be able to place both hands to the floor on the finish of the open book.

• If or when you hit a sticking point on the open book, assume the “bow and arrow” position. You will pull with one arm and push with the other (putting effort into each arm movement) and then alternate 3x each.

• Return to the starting position and then perform the open book. At this point, you should go past your original sticking point and be able to reach the floor at the end of the movement (if not, repeat bow and arrow sequence).

• Once you are able to open completely, rotate hips over and then complete the other side.

World’s Greatest Stretch:

• From the standing position, lower yourself into a lunge position. If you need to, you may lower yourself with the rear/back leg slightly bent for stability.

• Place the hand (same side as rear leg) onto the ground.

• Place your elbow of the opposite side against the inside of the bent front leg, pushing against the knee with your shoulder and your elbow against the calf (gastrocnemius) muscle.

• Rotate the torso and arm opposite of base arm and leg (same side that was pressed against bent front leg) over the bent knee and follow your hand with your head while your eyes are looking towards the sky.

• Return to the torso and stretched arm to the position right before you rotated and then assume the standing/starting position.

• Repeat opposite side.

• Complete 5 rounds per side or once you feel your hips, core, shoulders, and back are warmed up.

Strength Block - [UPPER BODY]

Lat Pull-Down: Adjust the leg anchor 1st. Once your legs feel secure and your feet are flat, stand up and use your bodyweight to help lower yourself into position. With your hands secure, lean back slightly and pull the bar down towards your chest. Try and aim the center of the bar towards your sternum while squeezing and rotating your shoulder blades down. Control the bar and cable to return to the starting position with as little “sway” as possible.

Seated Rows [wide grip]: Grip choice of handle after selecting weight. Push legs while sliding your body back and keep a slight bend in the knees. Lock your shoulders back and sit tall. Try to not completely grip using your thumbs (this helps initiate the pull using the back muscles rather than the arms) and focus on initiate the pull starting by drawing your shoulder blades back together like you are trying to pinch someone’s finger that is being placed directly between the shoulder blades on your upper-mid back. Control the “return” or eccentric portion of the exercise without allowing the weights to drop or slam together.

STRENGTH BLOCK- [LOWER BODY]