Movement-wise AV shared the Tibialis Anterior Stretch for those with crappy ankle range-of-motion, those who suffer from shin splits, and those who could use better recovery strategies for beat up lower legs.
Brad, Sunnie, J-Bo, and Jared
TRAINING ON TAP
It’s Test Week! Let’s start with a classic we haven’t revisited in some time:
HIPS! Specifically the muscles that allow external rotation in the hip. (Think knees out). This particular set of stretches also pairs very well with the Hips of Glory.
When you are assigned pigeon or super pigeon as a cooldown or extra mobility practice make sure you know what to focus on so you can make the most out of your time!
Feel this stretch in your side-butt/piriformis/hamstring of the leg that is bent in front of you, and your hip flexor of the leg that is extended behind you. You may feel a stretch in other places, but have no fear- that’s an indication something else is tight and limiting and that’s okay… just ask your coach if you have questions and we can guide you in getting that stretch in the hips.
As you get into this stretch, start off with your front foot close to your torso/hips as your knee is bent. As the foot moves away from the body it will deepen the stretch, so be sure to ease into it and choose your positioning wisely. As you can see in the video, Andrew makes sure his back knee is turned under so that his hips are square to the ground. This is going to ensure you’re opening up your hip flexor as your are in this position as opposed to your adductors, which we would prefer to stretch another way.
Try to relax your torso as you lean forward. You can freestyle and shift your torso toward your knee, toward your foot, and all other directions. You know your body and where you are tight. Each of these positions should be held between 30 and 120 seconds. This gives your central nervous system a chance to realize you’re not in danger and it will help relax the area that is being stretched!
After each of the morning workouts we will be cooking up some eggs and sausage! Coffee, OJ, and some bubbly too! Come on in, get a little sweaty, build up an appetite, and linger a little longer than normal! Feel free to bring something to share, too.
The complete Foundations Program is a 4-week, 12-class course for $275. Take the first 3 classes for $100. After the completion of the first week, you have the option of completing the remaining classes in the course for an additional $175.