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 pancake: Take 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.