REACH YOUR GOALS

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.