Name: Playbook - Dani Mendoza - More Forward Fold Training!
Uploaded: 2022-10-07T06:58:02.277Z
Duration: 20 min
Description: More Forward Fold Training!

Toe taps was especially hard for me with hands flat on the ground as my legs are longer than my torso. Lifting my feet and then moving it towards my wrists was a struggle! 😅 Great conditioning nonetheless!!

Effa

- Perform prescribed amount of reps on each side
- Kick leg forward
- Avoid using momentum
- Maintain total body tension and keep the supporting leg straight

Forward leg swings

- Start in a plank position
- Walk your feet in as close to your hands as possible 
- Lift your foot to touch the wrist on the same side
- Avoid dropping the foot down to the floor until you step back 
- Keep hands flat and push tall through your shoulders throughout the entire movement

Inchworm with toes to wrist taps - legs only

Dynamic warm up

- Listen to the audio in the video for more in depth instructions
- This set will last 1 minute total as you will do 3 rounds of 10 second holds each way
- For the prescribed amount of time, activate through your hip flexor to pull the banded leg towards you. Use the band for assistance with this
- For the next prescribed amount of time, go the opposite way by activating through the hamstring to push against the band

Banded lying single leg hamstring PAILs and RAILs

- Perform total amount of reps prescribed (e.g 10 total steps, not 10 each side)
- Take a small step forward and hinge the hips back
- Keep spine neutral throughout whole movement
- Keep front leg straight and focus on the hamstring stretch as you lower down
- Move slowly

Emu walk (hold a DB in each hand!)

- Start in a hollow position 
- Lift legs as far back as you can
- Slowly roll your spine and legs back down to hollow 
- As you roll down, think about keeping your hip flexors as close to your body as possible

More Forward Fold Training!

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