EQUIPMENT NEEDED:

. PULL UP BAR

OPEN-CHAIN MOBILITY WARM-UP:

[1 Round to be completed before each workout to prime the joints]

CIRCUIT 1:​

[3 ROUNDS - REST AS NEEDED]

1. SHINBOX EXTENSION > TRIPOD OVERHEAD REACH (6 REPS)
Sit down with your knees bent up, maintaining a straight spine; drop both knees down (both facing the left), left toes touching and in line with the right knee, whilst trying to keep the same distance as when you had your knees up. From here twist your torso around to the left side also, push up onto your knees (extension) and reach your right arm up and over your head, creating a stretch down your right side. Place your arms back in front of you, lower back into a Shinbox, and switch sides.
[Regression: Shinbox Extension - 6 Reps]

2. KNEELING SPINE WAVES (6-8 REPS)
Sit back on your heels with both arms reaching out in front of you. Start to tuck your pelvis under (chin tucked), and lift yourself off of your heels, rounding the lower part of your spine (like a cat/cow). Continue to round each vertebra until you reach your shoulder blades. From there, keeping the head tucked under, start to lower your hips to the floor, and unravel your spine, with your head being the last to come up (cobra) Reverse the wave by tucking the head first, and then continuing to round the spine again until you're sitting back on your heels (1 Rep).

3. SCAPULA PULL UP (10-15 REPS)
Keep elbows straight, use your scapulas to lift and drop you whilst hanging (like a hanging shrug). Keep pelvis tucked and feet out slightly in front of you.
[Regression: Scapula Push Up - 8-10 Rep]
 

1. KICK THROUGH > BRIDGE (6 REPS)

Go onto all fours with a 'table-top' spine. Reach the right leg past your left side, twisting your upper body, at the same time lifting your left arm, bent at the elbow, and reach so that your hand is close to the side of your chest and the elbow is behind your shoulder (not lifting the shoulder). Once the foot has reached the ground, push up through the hips and reach your arm to the ceiling, actively trying to lift your hips higher. Squeeze through the glutes to support you whilst in a bridge and stabilize your right shoulder  (make sure that your right arm is in line with your shoulder). Slowly return the arm and leg to the starting position. Repeat on the other side.

[Regression: Alt. Sit Throughs - 6 Reps]

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2. HIP SWITCH CRAWL (1 LENGTH OF TRACK/MAT)

From a Plank position, lift and place your right foot on the floor, just above hip height. Twist your torso to face that knee and sit down on the floor. Start to lift by pushing through that bent leg and stabilizing arm,  reaching in front of you with the opposite arm, take your previously straight leg up, bend it, and place it down next to your hip, twisting into it as you did for the other leg. Continue to alternate legs so you are crawling towards the other side of the room.

[Regression: Plank > Hip Twist - 6 Reps]

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3. NEEDLE ARM THREAD THROUGH (6 REPS)

Position yourself on your hands and knees (on your toes), with a neutral spine. Lift the right arm straight up behind you, bent elbow pointing toward the ceiling. Turn your torso to face it, keeping your hips square and facing forwards (fight the rotation). Exhale and thread your arm through your middle section (behind your stabilizing arm). Allow your torso to twist so that you end up resting your shoulder on the floor, with your arm stretched out (palm facing upwards). Actively try to push the back of your hand into the floor to deepen the stretch. Inhale and replace the arm, back onto all fours, and repeat on the opposite side.

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1. HALF KNEELING PULL FORWARD > HAMSTRING BOW (3 REPS/LEG)

Start on all fours, inhale, and slightly round your spine to bring your right leg up into a Kneeling Mountain Climber. Exhale and push the leg into the arm. On your next inhale, start to slowly shift your hips back, aiming to sit on your heels (you don't have to sit on your heels). Once you've hit your end range,  start to pull yourself forward again all the way to your starting position, and then pull forward even more, so that your shoulders are now over your wrists. Once you've got to as far as you can, start to return to a Kneeling Mountain Climber, replace the leg, and then inhale-bring up the opposite leg and repeat.

[Regression: Alt. Mountain climbers - 6 Reps]

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2. DEEP SQUAT > ALT. THORACIC BRIDGE  (8 REPS)

Start by sitting on the floor, with your arms straight behind you and your knees bent up straight in front of you. Stay tall through the spine with a proud chest. On an exhale, lift your bum off the floor, keeping your arms locked out. Lift one arm off of the floor and bring it in front of your chest. On an exhale, bridge your hips so that they are in line with your shoulders and your knees (not overextending). At the same time, reach the arm across your chest to the other side of the room. Inhale and lift yourself so that you're in a deep squat, and then repeat on the opposite side.

[Regression: Alt. Thoracic Bridge (without the deep squat transition)- 6 Reps]

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3. DEEP SQUAT HOLD  (60 SECONDS)

From standing, lower yourself into a deep squat, so that you're almost sitting on the floor. Stay in this position, moving gently from side to side (if your mobility allows). Stay tall through the spine with a proud chest, with your arms either straight out next to the insides of your legs, or in a closed fist position in-front of your chest.

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1. SHOULDER ROLLS (6 REPS)

Kneel with your arms on the floor and out to either side, bend one elbow facing upward, and twist your body towards that side of the bent elbow, tucking your head and chin into your chest, towards your armpit. Your head and shoulder should be on the ground so you can gently put as much pressure on your shoulder as you feel comfortable with, rolling the shoulder into the floor. Come back and repeat on the other shoulder.

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2. FLOOR SCORPION (6 REPS)

Lay on your front with your arms out to either side, kick one foot up towards the ceiling and take it over the opposite leg until the toe taps the floor, right next to the hamstring of the other leg.  Reach in opposite direction through each arm, stretching your lower torso and opening your hips, whilst actively pushing the bent knee outwards. Breathe deeply, and then replace the leg and repeat on the opposite side.

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3. DEAD HANG (30-60 SECONDS)

Jump up onto a pull-up bar and let your body hang. Relax your body, (this is an inactive hang) and breathe deeply.

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WORKOUT COMPLETE