Hey everyone! I hope you are finding these mini movement blogs helpful!
Here is another movement flow to add in to your day at any point, perhaps when you get up in the morning, or to take a desk break.
I love this flow to open up more laterally, work in to deep ankle, knee and hip flexion as well as the hamstrings and adductors. Elevate your foot and spend 1-2 mins each side if doing this on the floor feels way too intense for your body right now. A heel raise is also an option.
You challenge this by adding in isometrics throughout parts of your range once you have warmed up with some dynamic movement.
When hinging over your front leg and working in to the hamstrings, drive the heel down in to the floor as you engage your quads for 10-30 seconds 3-5 times.
When in your deep lunge, pull the front heel towards you, feeling your hamstrings, while you press the back hip forward by engaging your glutes. Do this for 10-30 secs, 3-5 times.
You can also do this in your cossack by actively holding your squat rather than sinking in to it and also driving the foot of the extended leg in to the floor feeling the hamstrings (when the toes are up) and the adductors (when the toes are down). Pull up on your quadriceps (thigh muscles - on the extended leg) as you do this and once again you can do these holds for 10-30 seconds 3-5 times.
Cossack to lunge sequence ( 2-4 minutes with or without an elevated platform)
Don't forget to check out my MVMT library for movement tutorials, instructional flows and downloads to help you give back to your body or work towards a new skill such as handstands, pistols or pull ups.