Focus:
Focus on breathing, moving gently, and paying attention to your body. Do not force any positions or push into discomfort. Muscle tension is neurological. Flexibility is a skill, and more about control than forcing it.
Instructions:
3 rounds of the below:
90/90 – hold 30 seconds / 5 deep breaths each way
Lying 90/90 (internal hip rotation stretch) 30 seconds / 5 breaths each way
Frog – hold 30 seconds / 5 deep breaths
5-step horse squat 5 squats, hold 5 seconds at bottom each rep w/ weight
Pigeon – hold 60 seconds / 10 breaths at ~85% of max each side (use a pillow if needed)
Combination:
The mixed flexibility sessions are more like strength training than stretching. I recommend doing these at the end of training days rather than on rest days. Be aware that combining similar movements (like doing a hip flexibility mixed session after deadlifting) may be extra fatiguing. You can also work these movements into a hangboard session.
90/90: press both knees into ground slightly during stretch
Lying 90/90 option 1
Option 2 (a bit harder)
Frog – squeeze the ground with your knees/hips slightly.
Horse stance squat – 5 steps (feet together, then pivot out: toe heel toe heel toe)
Hold position @ bottom:
Pigeon – hold @85% of max.
Lower leg should be perpendicular to torso. Get knee in contact with the floor if you can. Use a pillow or object below your knee to progress if needed.
