The weekend is here, which means you have more time to take care of your body and recover from all of the hard work and physical stress you put it through this week.
We'd like to help you with your recovery, which is why we've put together some Mobility Homework for you. While I'm sure the word "homework" might elicit groans from the peanut gallery, don't worry -- this is GOOD homework. It's the kind of homework you'll be glad you completed over the weekend, so when Monday rolls around, you'll be ready to get back at it!
This weekend I suggest that you spend time mobilizing your hamstrings and hips. This is partly selfish because I did a lot of running and squatting this week and owe my hips and upper legs some quality time.
Mobility Homework | 11.7.14 | Hamstrings & Hips
Lay on the ground with both legs extended on the floor. Raise one leg towards the ceiling, maintaining a soft knee. Hold your leg behind the knee, and pull towards your chest to increase hip flexion. Hold. Switch legs.
Hold this position for thirty seconds on each side, two times through.
Standing Split Stretch
Spread your feet very wide, like you're trying to do a split. Use your hands to brace yourself against the floor and continue to move your feet outwards as far as you can go.
Hold this position for one - two minutes. Move your torso towards either leg to increase the intensity of the stretch on either side. If you get a bit of a head-rush, feel free to come out of the position and then return.
Kneel on your hands and knees with the bottom of your feet touching a wall behind you. Your feet should be shoulder width apart and the inside edge of your foot should be flat on the ground. Spread your knees apart as far as possible, working your hips towards the ground. Lower onto your forearms and keep your back flat. Push your butt towards the wall.
Remain in this position for two - three minutes.
This mobility series will take less than ten minutes and then you can get on with doing all of your fun weekend things!