Hey everyone.
So what we're gonna do right here is about a five-minute maintenance flow.
You can do this on a daily routine. You can either do it before your workout
or anytime you feel you just need to get all your movement in
through all your systems and all your fascial lines.
So what we're gonna do is we're gonna start in a half kneeling position.
When you're in this half kneeling position,
try to make sure that your lower leg bone is in line with your upper leg bone.
This will challenge your back hip stability a little bit more.
Right here I have a 4ft stick.
If you don't have one of our sticks, go ahead and grab a broom stick or anything else that you have available.
From this position what I want to do is I'm gonna work the scapula.
So I'm gonna do this kayaking motion. So I'm gonna grab the ends and I'm gonna shorten the stick.
As I shorten the stick I'm gonna anterior arm line. My head is looking forward as if I'm going downriver,
keeping the elbows straight so that I'm actually working the shoulder blades.
I want to create a nice tall spine.
Make sure that you're not arching your back. You want to feel the shoulder blades gliding along the rib cage.
We're going downriver and then we want to reverse that same motion.
The reverse is gonna be much more challenging.
Imagine that you're swimming and you're simply doing a backstroke.
You want to keep the elbows straight.
What will happen sometimes is the elbow starts to flex due to lack of movement through the scapula.
So if that starts to happen decrease your range of motion.
From here I can then switch back again and I can bring my back knee up to challenge the hip complex.
So now we're going into more of just an overall strength for the hips.
Same move and then we reverse the process.
Once you've done that go ahead and switch legs and repeat that process.
Now what we're going to do next is we're going to do a little bit of thoracic rotation.
So for this I'm going to demonstrate on my opposite leg.
Here I'm going to grab the ends of the stick.
What I'm going to do is pull apart on the stick when you pull apart on the stick you're trying to lengthen it.
You're gonna feel your posterior arm line and your lats engage.
From here I'm going to turn the stick and rotate to the right.
I want to keep my head looking straight ahead
so that way I get that disassociation between my neck and my thoracic spine.
Once I'm in my end range I'm gonna push in on the stick
to activate that anterior arm line to push myself back to my center line.
I then pull and rotate to the left.
When I get to end range I'm gonna push in on the stick and come back to center.
So think of it this way, you're pulling yourself into rotation
and you're pushing yourself back to your center line.
Pull and then push.
Then we can hover that back knee.
Push back to center.
Pull....
Push....
And then we bring more of that strength training component to your back hip and your front hip okay.
Now we're gonna introduce some frontal plane along with that thoracic rotation.
Take your feet a little bit wider, alright. Nice stance, tall spine.
Same thing, pull apart on the stick,
rotate and then shift your weight to that same side.
Push in on the stick come back to center.
Pull....
You're gonna feel the adductor in that leg that's lengthening.
Push....
And you're also loading on that lateral lunge.
From here you can take what we call a horse stance.
Horse stance simply means you're just dropping your butt down about two to three inches closer to the floor.
Make sure that you're not in what we call an anterior pelvic tilt and pushing the butt backwards.
You want to keep your head stacked up above your shoulders and your shoulders above the hips.
From here same thing, pull apart on the stick, shift weight
and here I want to spread the floor with my feet.
So I'm pushing my feet out to the sides to three o'clock and nine o'clock.
When I come in I'm going to push in on the stick and I'm gonna try to pull the floor together with my feet.
So now both feet are pulling in.
So now I'm gonna pull apart on the stick, shift weight, and spread the floor apart.
Now I'm gonna push in I'm gonna try to pull the floor back together.
So give about four or five reps to each side on that.
Once you're done go ahead and switch legs and you're good to go.
About five minutes total for all of this should set you up really nicely,
especially for pre-workout, or like I said a little earlier, any time you feel like you need to get some motion in.