Mobilisation is key to maximising your progress. Without it, you risk hitting the dreaded plateau or, worse, getting injured. Complete these mobility exercises every other day
90/90 HIP STRETCH
Do: 2 sets of 8-10 reps
(a) To get into position, sit on the floor cross-legged, then place your front leg in front of you with the knee bent at 90°. Position your back leg out to the side with the knee bent at 90°.
(b) From here, slowly lift both knees and rotate so that the soles of both feet are planted on the ground, before dropping the knees down to the other side to create exactly the same position in reverse.
SINGLE-LEG HEEL ROCKER
Do: 2 sets of 8-10 reps on each side (a) Coming into a downward dog position, hook one foot behind the opposite ankle, then use your arms to gently push back into your standing foot so you feel a stretch in the calf muscle and up into the hamstring. You should be actively pressing your armpits towards your knees so your back remains straight.
(b) Gently rock backwards and forwards so that you ease on and off the stretch.