ESc : 021 Mobility
Warm-up:
3x10 of each:
Work:
10x Prone hip CARs each leg
10x weighted knee CARs on each legs
PAIL/RAIL Internal/External rotation on hip
PAIL/RAIL Internal/External rotation on knee
3 sets of cables or banded hip flexion till failure
20 sets of body weight flow:
Starting from a 3rd world squat
Deck squat + deep crouch + sissy squat + candle stick + long lunge + Cossack squat + back kick to 3rd world squat + repeat sequence on other leg.
Flow:
We are getting right into the joints in this session and opening up some space. We then use that space to move through a pretty extensive flow. Doing this in this order sends a strong signal that you require more range out of your tissue. Even if some of these movements are not yet possible, practice moving through them with some assistance from your hands. Freedom of movement is rarely expressed. I’m not as concerned with technical execution in this session as I am with moving smoothly and naturally.
