Do this program 5 days this week.
If you’re training, do them after your workout. If it’s a rest day or you don’t train (we can help with that!), do them any time.
THE COUCH STRETCH
:45 to :60 Hold
This can be done using a step, bench, or chair. We are targeting the hips and quadriceps with this stretch
Put one knee on the ground, and the top of your foot of the same leg on the bench. Prop your other foot out in front of you for balance.
From here, think about rotating your pelvis forward.
Watch the cue in the video regarding your pelvis and ribs to get the most out of this stretch.
The last step is to exhale and drive the back hip forward while not hyper-extending your back (arching).
KNEELING LAT STRETCH
:45 to :60 Hold
In a kneeling position, place both hands on a bench palms facing down. Take a big breath and shift your hips back while driving your head through the space between your arms.
You should feel a huge stretch in your Lats (long muscles on side of your upper back that run from your upper back to the middle of your ribs) as well as a nice stretch in your shoulders.
This is a great movement for posture as it opens up your tight shoulders.
BANDED HAMSTRING STRETCH
:45 to :60 Hold
This simple stretch is great for your hamstrings (back of your legs).
The hamstrings tie into your lower back. As they get tight, we naturally lean forward to compensate for that. That can lead to back pain over time.
Doing one leg at a time, loop the band around the bottom of one foot. Keep your other leg flat on the ground with your toe facing up. Pull the banded foot towards the ceiling, keeping your knee locked out. We want the hips to stay level and your butt to stay on the ground.
With each exhale think about pulling the foot closer to your head.
ANKLE LOVE
:45 to :60 Hold
Since we all have different levels of tight ankles you will see 3 progressions for this. We will be completing this one every week so feel free to start out in the regressed version and work your way closer to the ground each week.
Your ankles will be collapsed with your heels on your butt.
From there you will sit up straight and breathe through the stretch. If you need more, reach around behind you with a proud chest. The last progression is completely on the ground which will also stretch your quads as well.
Improving your ankle mobility will pay dividends in movements like squats and all of your athletic endeavors.
CHILD’S POSE
:45 to :60 Hold
A great full-body stretch that is great for taking some weight off your lower back. Spread your knees and sit back on your heels. Reach your arms out in front of you and press your head to the floor.
For an additional stretch, fold your arms at the elbow joint and pull behind your head. You should also feel a stretch in your triceps (back of your arms).
This position is all about finding what feels best and moving around a little to do so.
We also want to continue to work on your breathing. Big long inhale through the nose and a long exhale through your mouth.
Have a great week and feel free to reach out with any questions!
The Fine Print:
Express assumption of risk: I am aware that there are significant risks involved in any physical training regimen. These risks include, but are not limited to: falls which can result in serious injury or death, injury or death due to negligence on the part of myself, my training partner, or other people around me, injury or death due to improper use or failure of equipment. Injury may also result simply from the fact of physical training itself. By its very nature, physical training seeks to have me push beyond my limits in order to produce a physical adaptation by my body. This requires feedback from me to my coach regarding what is happening with my body. Excessive work can result (in rare cases) in exertional rhabdomyolosis. I should look for signs of excessive soreness, darkened urine, and pain in the kidney areas in the days following a particularly intense workout. I am aware that any of these above mentioned risks may result in serious injury or death to myself and or my partner(s). I willingly assume full responsibility for the risks that I am exposing myself to and accept full responsibility for any injury or death that may result from participation in any activity or class while training with Digital Barbell, either at our training center or other remote locations.
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I have read and understood the foregoing assumption of risk, and release of liability and I understand that by taking part it obligates me to indemnify the parties named for any liability for injury or death of any person and damage to property caused by my negligent or intentional act or omission. I understand that by participating I am waiving valuable legal rights.