Hip Flexibility Mixed SP/DA 5

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:

Side pancake pulses – 20-30 pulses toward each leg
90/90 – hold 30 seconds / 5 deep breaths each way
Pigeon – hold 30 seconds / 5 deep breaths each side

Weighted pancake pulses – 5 reps of: 5 pulses, then hold 10 seconds at bottom
Box split – hold 30 seconds / 5 deep 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.

Side pancake pulses: Pulse gently each way. Return to center between pulses.

90/90: press both knees into ground slightly during stretch

Pigeon

Weighted pancakeTake care getting the weight behind your back. Bumper plates are easiest. Gently rock forward and backward. Every 5th pulse, hold for 10 seconds. Pro tip: wear a hoodie for extra padding 🙂

Box split: Use assistance to get into and out of the position if needed, but keep the weight on your legs during the stretch. Doing it behind a couch is easy. Make sure you have some friction on the floor – wearing socks on a wood floor is hard mode.