4×0:20 Thoracic Spine Barbell Stretch
Lay on your stomach with your legs together, knees straight and toes pointed. Arms are shoulder width apart holding onto a barbell above you. Actively push down on your shoulders concentrating on getting your armpits to the ground below you. You’ll have to experiment with the appropriate barbell height.
3×0:30 On/0:30 Off Hollow Hold on Hands
Continually work on holding your position lower and lower to the ground.
Skills and Drills
3×30′ Arch/Hollow Roll + V-Up
Alternate direction of rolling, keep your arms by your ears and be sure that you are sitting up all the way on the V-Up, let the work come from your abs, don’t rely on momentum from your arms to reach your toes. As always, stick to your 12 year old Romanian Gymnast form.
30′ Seal Walk