Get Loose

Psyched on having taken the Mobility & Flexibility certification with Kelly Starret this past weekend, I've decided to torture people for an hour.

warmup:
5m w/a partner, one person jumps rope while the other swings a dumbbell, switching on the minutes, simple enough, eh?
45s jump rope 15s rest
45s dumbbell swing 15s rest

Get setup in the deadlift position with a bar that you simply can't lift & photograph.

Get setup in the OHS position (bottom of the squat) and photograph.

Measure your ability to bring your arm backwards past your head while keeping the elbow locked and the bicep close to ear and photograph. You must keep your abs contracted and spine neutral during this test, i.e. no leaning back!

Sit on the ground, legs straight out in front of you and reach for your toes, measure and photograph.

WOD 1
4m shoulder dislocates
1m rest
4m tennis/squash/lacrosse ball shoulder blade rolling
1m rest
4m triceps stretch on bar or wall
1m rest
4m wing stretch using rings/resistance bands or jump rope
1m rest
4m on back on floor, arms straight, heavy dumbbell in each end (top of the bench press)
1m rest

break to retest your reach & OHS position

WOD 2
4m bent knee hamstring stretch
1m rest
4m straight leg hamstring stretch
1m rest
4m quad to wall stretch
1m rest
4m v-sit at wall

break to retest OHS position, deadlift setup and toe reaching ability & photograph all.

The goal is to be actively stretching for 40-60s at a time during the 4 minute period with brief resting intervals here and there as needed. The 1 minute rest should be flat on back, chilling out, total relaxation.