Understanding Movement & Mobility Masterclass with Movement 101-Brian
A1: Femur Rotations-6 Reps (10 sec holds) each leg
A2. Spinal Segmentation (wall) - 6 reps (as slow as you possibility can)
Progressive Drills - 2 to 4 times a week. A1. Tucked Breathing - 2 minutes total (nasal breath the whole time). 2 sets.
B1. 90 90 Hip Rotation - 10 reps each leg (Move with intent). 2-3 sets.
Session 1 - Tri-Set. A1. Thoracic Breathing - 9 breathes total (each side).
A2. Hamstring Tuck - 45-60 seconds on each leg. Double or single leg variation.
A3. Hamstring Lift Off - 5 reps (10 second holds - "flirt" with the cramp).
Session 2 - Tri-Set A1. Standing Spinal Flexion (Foam Roller) - 6-8 quality breathes.
A2. Floating Heel Hold - 60-90 seconds each leg.
A3. 3D Hip Reaches - 60-90 seconds both sides.
Ankle & Feet
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