Train Like A Navy Seal With These Three Brutal Moves
These three moves might sound like a foreign language but we promise if you follow these instructions you will easily be able to do them. Go on, dive in and get your best body yet.
1. Modified Pigeon Stretch
People typically favour their right side when they stand. This causes your left hip to tighten up, because it rarely moves through the full range of motion. This isn’t a problem if you aren’t exercising often, but when you dial up the intensity you could find yourself with lower back issues and hip pain. “The modified pigeon stretch hits the oft-tight, left hip area, preventing problems that arise,” says Doug Kechijian, a Doctor of Physical Therapy at Peak Performance.
How to do it: Get on all fours, placing your left knee on a pad. Shift your left heel so it is under your right hip. Bring your right knee in to meet your left calf, pinning your left leg in place. Oscillate your hips side to side, forwards and back. Spend extra time pushing through your left hip.
2. Lat Hang
Climbing, pull-ups and farmer’s carries require strong lats. Most guys have tight lats and this immobility can decrease your ability to fully engage those muscles. The lat hang loosens your upper back. The trick: inhale and exhale deeply with each rep.
Related: Try The Goblet Lateral Lunge
How to do it: Hang from a bar with your heels on a bench that’s in front of you. Your legs should be straight. Sit back, so your torso is perpendicular to the floor. Your legs should be on a diagonal from your hips. Inhale deeply, trying to fill your diaphragm with air, and exhale, trying to force the air out of your lungs. Repeat for 5 breaths. That’s 1 set. Do 4.
3. Belly Lift Walk
Immobile ankles and upper backs can throw off your ability to perform exercises, putting your shoulders, neck, lower back and hips at risk. The belly lift walk mobilises your ankles and upper back while bumping up your breathing.
How to do it: Get into a push-up position, your hands elevated on a box. Keeping your legs straight, “walk” your feet up as close as possible to your hands, rounding your upper back. Stop at the point where you can no longer keep your legs straight. At that point, take 5 deep inhales and exhales. Don’t rush your breathing. That’s 1 set. Do 5.