World's greatest stretch
5 slow reps per side: lunge, elbow toward the floor, then rotate and reach up.
- Slot
- Mobility
- Focus
- Mobility
- Time
- 5 min
- Intensity
- Low
- Injury risk
- Low
- Intervals
- 2 rounds
- Equipment
- Floor space
How to do it
Start in a push-up position. Step your right foot outside your right hand into a deep lunge. Drop your right elbow toward the floor, then rotate your chest open and reach your right arm to the ceiling, following it with your eyes. Hold 2-3 seconds, return, and step back. Do 5 reps per side.
Who it’s for
Hips, thoracic spine and hamstrings in one movement, which is why it’s earned the name. Five minutes, and a good default before a session.
Common mistakes
- A shallow lunge. Get the front foot well outside the hand.
- Rotating from the lower back. The chest opens from the upper back. Follow your hand with your eyes and it happens naturally.
- Rushing. Two or three seconds at each end position.
How to progress
Deeper lunge and further rotation as the range comes. Five reps a side is enough; doing it before every session beats doing more of it once a week.
When it fits
The training periods this exercise fits into in Blok Sessions.
- Base Lots of easy climbing, good movement and aerobic fitness.
- Endurance Climb longer before you pump out, by moving efficiently.
- Deload Train less, let your fingers recover, keep moving.
Related blocks
Start with a ready-made block
A six-week strength plan with a deload, as a file for the app, and seven short emails on how to run it.