REACH YOUR GOALS

Men's Health (UK) - - Agenda -

The con­tor­tions of wrestling and round­houses rely more on flex­i­bil­ity than brute force. De­ploy th­ese intense stretch­ing pro­to­cols to reach your po­ten­tial

01/ LY­ING QUAD STRETCH

Lie on your side, with your right leg bent be­hind you ( A). With your left arm, hold your right foot and pull into the stretch, to open up your quads, lower back and chest ( B). Hold for 30 sec­onds and re­peat on the other side.

02/ HIP FLEXOR PLANK A),

In a low plank ( jump your right foot for­ward, plant­ing it out­side your right el­bow ( B). Con­tract your glutes to bring your hips to­wards the floor and sink into a hip flexor stretch. Hold for 30 sec­onds and switch sides.

03/ SWISS BALL T

Kneel with a Swiss ball be­neath your stom­ach, your chest el­e­vated and arms out in front ( A). Con­tract your shoul­ders back and down, push­ing back with your arms to open your chest ( B). Do 15 reps and re­peat twice.

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