Workout Two

Workout overview

Sets
1A. 90/90 hip swivels
1B. Thoracic extension
1C. Seated bent leg pancake stretch
2
2A. Standing hip rotation
2B. Elevated hamstring stretch
3C. Squat hold
2

Warm-up (4 min)

1. Knee circles10 ea direction
2. Cat-cow10 reps
3. Supported 980/90 hip swivel5 ea side
4. Leg swings 10 ea side
5. Squat to pancake10 reps

1. Perform this tri-set 2 times back-to-back
Passive stretchActive stretch
1A. 90/90 hip swivel5 ea
1B. Thoracic extension (repeat twice)20 sec10 sec
1C. Seated bent leg pancake stretch30 sec
1A. 90/90 hip swivel: adductors and glutes
1B. Thoracic extension: thoracic spine
1C. Seated bent-leg pancake stretch: adductors

2. Perform this tri-set 2 times back-to-back
Passive stretchActive stretch
2A. Standing hip rotation5 ea
2B. Elevated hamstring stretch30 sec
2C. Squat hold30 sec

Note: Do not twist your torso or arch your back during 1A.

2A. Standing hip rotation: glutes
2B. Elevated hamstring stretch: hamstrings
2C. Squat hold: adductors


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