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:
Behind-the-back band stretch, 3-4 pulses up/down, hold at top 30 seconds / 5 breaths
Behind-the-back band stretch, 3-4 pulses up/down, hold bottom 30 seconds / 5 breaths
Downward dog to plank 5-10 movements, stop at downward dog for 5 seconds
Prone eagle 60-90 seconds / 10-15 breaths.
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.
Behind-the-back Stretch For this I recommend using something firm like a quickdraw or cordelette, not a resistance band.
Plank -> down dog
Prone eagle. Roll into and out of the stretch on the bottom arm. Don’t try to press upwards out of the stretch.
For a quick demo you can watch this video: