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 intensity
- Injury risk
- Low injury risk
- 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.
Run it now
The same timer as the app: a five-second get-ready, then every round and rest counted down with a beep. Keep this page open while you train.
World's greatest stretch
0:00 / 5:05
Ready
5:05
2 rounds
5 slow reps per side: lunge, elbow toward the floor, then rotate and reach up.
High risk: read the protocol, stop if anything feels wrong.
- 2
- rounds
- 5:05
- total
Done.
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Take the quizWho 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.