Brawners! wicked push on yesterday's new benchmark with a bunch of you rocking new squat clean pr's and some solid pushing on the 60% tester!.... Now looking ahead let's hone on the 1%er's to maximise our recovery on all of the work being put in and get the best possible return.
Spend a little extra time on your mobility, address any individual areas (we all have some) that need attention and get ready for the gainzz to follow!
Six mobility exercises to increase range of moti...on and improve mechanics -
Spend just two minutes on each, the 10-minute squat requires more time obviously and make sure to contract and relax in each position. Also, test your range of motion before and after: you should notice improvements almost immediately.
1. Posterior hip mobilization
On all fours, position a stretching band around one quad, then place that foot in front of the opposite knee. Oscillate your hip against the band’s pull. GOOD FOR: Loosening up a stiff hip capsule from prolonged sitting.
2. Shoulder extension, external rotation
Place your hand through a stretching band and rotate your palm up. Grip the band and lean back, stretching your arm above your head and engaging the lat muscle. GOOD FOR: Opening up shoulder joints, which are particularly tight among desk workers.
3. Anterior hip mobilization
Place the stretching band around one quad’s hip crease and stretch that leg back, placing the knee on the ground and slowly rotating the hip forward. GOOD FOR: Loosening up tight hip flexors, common among runners, cyclists, and rowers.
4. Ankle dorsiflexion
Standing up, place stretching band just above the ankle and step forward with that leg. Move knee forward and oscillate outward. Repeat facing the other direction. GOOD FOR: Ankle flexibility, which helps save runners tremendous energy.
5. 10-minute deep-squat test
Stand with your feet shoulder width apart and lower your hips to your ankles, making sure to keep your feet flat on the ground. Remain in that position for 10 minutes, moving slightly to stimulate circulation. GOOD FOR: Increasing mobility in the ankles, knees, and hips.
6. Couch stretch
Start on all fours with your feet against the wall, chair or coach. Raise one leg so the shin and foot lie flat against the wall,then step the other leg forward, foot beneath you. Engage glutes, quads, and hip flexors by arching and relaxing your back. GOOD FOR: Opening up the entire anterior muscle chain, allowing you to fully extend your hips, knees, and ankles.
Remember mobility improves recovery, joint health, and range of motion. Optimal mobility is the foundation to better movement patterns and when you move better, your body rewards you with stronger and fitter faster. So let's get after it guys and gear up for another big month!!