Last weekend we had our first all-mobility session lead by Coach Joshua. To follow that up, here is a list of the five primary stretches that we went over, along with pictures and descriptions of each one to make it easy for you practice these movements at home or in the gym.
The Couch Stretch
Focus: Hip flexors, quads
Key Points: Maintain upright torso, focus on driving hips towards the floor, contract and relax the glutes.
The Butt-to-Wall Glute Stretch
Focus: Glutes, low back
Key Points: Drive off the wall through the heel, cross opposite leg over the knee, drive hips down into the ground, use opposite hand to push the knee towards the wall.
The Banded Samson Stretch
Focus: Hip Flexors
Key Points: Make sure band is close to the hips, lunge with the opposite leg forward, keep torso upright, allow band to pull hip towards the pole.
The Banded Hamstring Stretch
Focus: Hamstrings
Key Points: Face away from pole, place band high into the hip, keep the back tight (maintain good posture), allow the band to pull the hips back towards the pole.
The Pole Stretch
Focus: Groin, posture
Key Points: Get into squat stance, screw feet into the floor, drive knees out, lower yourself down to the floor and use the pole to balance, maintain upright torso and upright posture. In the bottom of the squat, keep weight in the heels while driving the hips towards the pole.
