4×0:20 Thoracic Spine Barbell Stretch

photo-4 copy 2Lay 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.

Static Shaping

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


2 thoughts on “140425

  1. Not sure if it just me but the 140426 post links to the barbell page.

    Also, would it be ok to move through the flexibility/static shaping/skills and drills in a “round” format. Move from one to the other untill they are complete? Or is it best to finish each in sequence?


  2. 27/170#/5’9″/M/CenEast


    Stretching: done
    Shaping: done
    Skills: done
    Conditioning: 0:15 Rx; done

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