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Split Stance – Bottom Reps
Cues: Start from the bottom Align shoulders, hips and back knee in vertical and straight line Raise up 1-2" and return to floor under control Back foot should be on ball of foot and straight Front foot should be on heel with knee above ankle, or slightly behind...
Split Stance – Bottom Hold
Cues: Start from the bottom Align shoulders, hips and back knee in vertical and straight line Raise up 1-2" and hold Back foot should be on ball of foot and straight Front foot should be on heel with knee above ankle, or slightly behind Mistakes: Starting from top...
Ab Roller – Knees
Cues: Keep lumbar spine in flexion Keep elbows locked Extend out based upon your skill level Work smoothly and under control Mistakes: Allowing spine to extend and sag Bending elbows Extending too far/hurting yourself Working out of control/flopping on the ground
Sumo Good Morning – Super Wide
Cues: Adopt a wide stance based upon your skill level Place hands behind head and hinge forward maintaining your natural lumbar curve Keep knees straight Move through the hips only Mistakes: Rounding (flexing) the low back Bending the knees Going so wide you hurt...
Split Stance – Top Reps
Cues: Start by aligning shoulders, hips and back knee vertically Weight should be on heel of front foot and ball of back foot Descend to 1-2" above ground maintaining vertical alignment Front knee should be above or just behind the front ankle at the bottom position...
The Diagonal Stretch
Prone PVC Rollover – Reverse Grip Weighted
PVC Rollover
The PVC Rollover is a great way to warm the shoulders up and to progressively develop increased range of motion about the joint.