Mermaid Conditioning

Gymbox Master Trainer Dyl Salamon offers up two bangfor-your-buck moves to add to your cooldown

1. MERMAID POSE

“Don’t let the graceful name fool you,” says Salamon, “because trying to get into this pose is never smooth. This is a glute, hip flexor and quad stretch that will unlock a human’s hips like no other.”

• Starting in the better known pigeon stretch, engage your back hamstring to lift your leg in the air.

• Then grab the foot with the same hand, and pull it towards your bum, creating an intense quad stretch.

2. HORSE SQUAT

“This is an unbelievable strengthener for the whole glute family and back extensors, while opening the groin – perfect for any athletes and lifters who want stability and explosiveness.”

• Hold a yoga strap or pole above your head, like an overhead squat.

• Step your feet out wider than your mat, point the toes out 45 degrees and sit backwards into a wide squat.

• Press the knees out as far as possible, while keeping the spine vertical.

• Sit isometrically for 20 breaths – or about 90 secs – and feel the epic burn.