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.
Staggered-step good morning – 5 reps each side. On the last rep, hold the bottom for a few breaths.
Lunge twists – 30 seconds / 5 deep breaths each way, on each side. Twist and breathe a little deeper on each subsequent round.
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.
90/90: press both knees into ground slightly during stretch. Try to turn the upper back with the legs, so in the below picture I would be looking as far left as I can. Breath deeply.
Staggered-step good morning
Step one foot forward slightly and hinge at the hips. Keep your back flat. Use a humble weight or no weight. Hold the end position for a few breaths. Start & end/hold position.
(Repeat with other foot forward)
Lunge twists
Position one & two
(Repeat with other foot forward)
For a harder variation, straighten the back leg
