Focus:
Focus on breathing, moving gently, and paying attention to your body. Looking for muscle length & tone here so do not force any positions or push into discomfort. Muscle tension is neurological. Flexibility is a skill, and more about control than forcing it.
Combination:
Do this on a rest day, or to wind down from a hard session.
Instructions:
3 rounds of the below:
Couch stretch 30 seconds / 5 deep breaths each side
Pike – 30 seconds / 5 deep breaths (or seated hammy if super tight)
Supported forward lunge 5-7 reps per leg, hold bottom 2-3 seconds
Goblet squat isometric with dorsiflexion hold 30 seconds / 5 breaths with weight
Photos and instructions below.
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.
Couch stretch:
Pike – fold forward, back straight-ish, knees slightly bent
Seated option for super tight hammies:
Assisted forward lunge. Use a stick clip or dowel to support and lunge forward. Hold the bottom for 2-3 seconds on each rep. Bottom:
Top:
Goblet squat hold w/ dorsiflexion: Thighs roughly parallel to the ground. Elevate on an object or ramp as needed.
