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    Flexibility Masterclass Phase 1

    Uploaded by

    simonyan
    This document outlines a workout routine with exercises targeting different muscle groups including hamstrings, hip flexors, front splits, shoulder flexion, internal rotation, back bridge, and middle splits. Each exercise lists sets and reps. The routine focuses on stretching, mobility, and flexibility.

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    © All Rights Reserved
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    Flexibility Masterclass Phase 1

    Uploaded by

    simonyan
    55 views6 pages
    This document outlines a workout routine with exercises targeting different muscle groups including hamstrings, hip flexors, front splits, shoulder flexion, internal rotation, back bridge, and middle splits. Each exercise lists sets and reps. The routine focuses on stretching, mobility, and flexibility.

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    © © All Rights Reserved

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    This document outlines a workout routine with exercises targeting different muscle groups including hamstrings, hip flexors, front splits, shoulder flexion, internal rotation, back bridge, and middle splits. Each exercise lists sets and reps. The routine focuses on stretching, mobility, and flexibility.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    55 views6 pages

    Flexibility Masterclass Phase 1

    Uploaded by

    simonyan
    This document outlines a workout routine with exercises targeting different muscle groups including hamstrings, hip flexors, front splits, shoulder flexion, internal rotation, back bridge, and middle splits. Each exercise lists sets and reps. The routine focuses on stretching, mobility, and flexibility.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    You are on page 1of 6

    Hamstrings, Hip Flexors, Front Splits

    Set 1 Set 2 Set 3 Set 4


    Exercise Reps Weight/Band Reps Weight/Band Reps Weight/Band Reps Weight/Band
    Hamstring
    Primary Supine banded hamstring stretch
    A1 5 reps of 5 second contractions
    + 5 second relax with bent leg

    Hamstring
    Primary
    A2 Jefferson curl
    5 reps + 10 breath hold on last rep

    Hamstring
    Secondary Hip flexor MOILS
    B1 3 x 5 second lift
    + 5 ballistic reps
    + 3-5 second hold

    Hamstring
    Primary
    B2 Elevated pancake
    8 reps + 10 second hold

    Hip Flexor
    Primary
    C1 Hip flexor extension lift with focus point
    6 reps + max hold on last rep

    Hip Flexor
    Primary
    C2 Active hero stretch
    5-10 reps

    Hip Flexor
    Secondary
    D1 Extension/abduction lifts
    5 reps + 5 second hold in each position

    Hip Flexor
    Secondary
    D2 Yoga block hip opener
    30-60 second hold

    Front Splits
    Active front splits
    30-60 second hold each side
    Back Bridge, Shoulder Flexion, Internal Rotation
    Set 1 Set 2 Set 3 Set 4
    Exercise Reps Weight/Band Reps Weight/Band Reps Weight/Band Reps Weight/Band
    Shoulder
    Internal Sleeper stretch CRAC
    Rotation 3 reps of CRAC
    A1 each rep is a 5 second contraction,
    then 5 second antagonist contraction

    Shoulder
    Internal Unilateral bench loaded internal rotation
    Rotation end range hold
    A2 30-60 second hold

    Shoulder
    Flexion Banded shoulder flexion
    Primary 3 x 5 second contraction
    B1 + 5 ballistic reps
    + 5 second end range hold

    Shoulder
    Flexion Hanging chest down
    Primary Accumulate 30-60 seconds hang per set
    B2 If you can only do 10 second,
    do that 3 times for one set

    Shoulder
    Flexion Tuck shoulder flexion MOILS
    Secondary 3 x 5 second lift
    C1 + 5 ballistic reps
    + 5 second hold

    Shoulder
    Flexion
    Secondary Supine Lat Stretch On Bench
    C2 30-60 second hold

    Spine
    Mobility
    D1 Thoracic extension on foam roller
    30-90 seconds of work

    Spine
    Mobility
    D2 Spine rotation top initiation
    5 reps in each direction

    Bridge
    E1
    Low bridge rotations on the wall
    5 reps in each direction
    Middle Splits
    Set 1 Set 2 Set 3 Set 4
    Exercise Reps Weight/Band Reps Weight/Band Reps Weight/Band Reps Weight/Band
    Butterfly
    A1 Butterfly overcoming isometric
    8 reps of 3 second contraction
    + 10 second contraction last rep

    Butterfly
    A2
    Loaded butterfly stretch
    30-60 seconds

    Glute End
    Range
    Activation Pissing dog over coming isometric
    B1 3 x 10 second contraction

    Glute End
    Range
    Activation Cossack squat basic
    B2 8-12 reps

    Middle Splits
    C1
    Active middle splits
    30-60 second hold
    Hamstrings, Hip Flexors, Front Splits
    Set 1 Set 2 Set 3 Set 4
    Exercise Reps Weight/Band Reps Weight/Band Reps Weight/Band Reps Weight/Band
    Hamstring
    Primary Supine banded hamstring stretch
    A1 5 reps of 5 second contractions
    + 5 second relax with bent leg

    Hamstring
    Primary
    A2 Jefferson curl
    5 reps + 10 breath hold on last rep

    Hamstring
    Secondary Hip flexor MOILS
    B1 3 x 5 second lift
    + 5 ballistic reps
    + 3-5 second hold

    Hamstring
    Primary
    B2 Elevated pancake
    8 reps + 10 second hold

    Hip Flexor
    Primary
    C1 Hip flexor extension lift with focus point
    6 reps + max hold on last rep

    Hip Flexor
    Primary
    C2 Active hero stretch
    5-10 reps

    Hip Flexor
    Secondary
    D1 Extension/abduction lifts
    5 reps + 5 second hold in each position

    Hip Flexor
    Secondary
    D2 Yoga block hip opener
    30-60 second hold

    Front Splits
    Active front splits
    30-60 second hold each side
    Shoulder Extension, External Rotation
    Set 1 Set 2 Set 3 Set 4
    Exercise Reps Weight/Band Reps Weight/Band Reps Weight/Band Reps Weight/Band
    Shoulder
    External
    Rotation Shoulder ER CRAC with dowel rod
    A1 60 sec of work, 5 sec CRAC each rep

    Shoulder
    External
    Rotation Side lying ER with dumbbell
    A2 30-60 second hold

    Chest
    Stretching
    B1 Supine loaded foam roller chest stretch
    60-90 seconds work

    Shoulder Supinated grip


    Extension shoulder extension loaded lift
    C1 3 x 10 second hold
    + 5 ballistic reps
    + 5 second hold
    Shoulder
    Extension
    C2 Pronated grip german hang on the rings
    15-30 second hold

    Hip External
    Rotation
    D1 Incline hip external rotation CRAC
    3 reps of 5 second CRAC

    Hip External
    Rotation
    D2 Incline loaded pigeon
    30-45 second hold
    Middle Splits
    Set 1 Set 2 Set 3 Set 4
    Exercise Reps Weight/Band Reps Weight/Band Reps Weight/Band Reps Weight/Band
    Butterfly
    A1 Butterfly overcoming isometric
    8 reps of 3 second contraction
    + 10 second contraction last rep

    Butterfly
    A2
    Loaded butterfly stretch
    30-60 seconds

    Glute End
    Range
    Activation Pissing dog over coming isometric
    B1 3 x 10 second contraction

    Glute End
    Range
    Activation Cossack squat basic
    B2 8-12 reps

    Middle Splits
    C1
    Active middle splits
    30-60 second hold

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