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You have three options this week for W2D1 Mobility. The first recommendation is an excellent stretching workout by CA Shannon Bass. The photographs will walk you through each movement. We also have two additional recommendations under this workout, in case you're looking for a real-time video follow-along.
The goal of this workout is to train you to stretch as you move while wearing your ruck. You will hold nine stretches, for one minute each side. Why so long? The goal is to settle into the stretch so you find the right position for your body and learn the micro-adjustments you need to make. This will create muscle memory so it is easier for you to use these stretches, for shorter holds, during your Star Course.
In each stretch, work through three adjustments:
- Drop your shoulders away from your ears, shake your head yes and no, be aware of tension in your neck and shoulders and let it go.
- Draw your belly button in towards your spine, engage your core.
- Get long through your spine by extending the crown of your head up towards the sky (or stretching away from your pelvis if you are not upright).
One mile ruck to warm up. On your second mile, stop every 0.1 miles to stretch for 2 minutes total, one minute per side. Log this as a mobility workout and 2 miles rucked.
Stretch One: Standing side stretch. Be equally weighted in both feet. Interlock your fingers and reverse your palms so they are facing up to the sky. Bend at the waist, keeping your hips square and even. Feel a full side body stretch from outer foot to hand. One minute each side.
Stretch Two: Standing hamstring stretch. Knee straight on the leg being stretched, think about pulling the hip on this leg into the hip socket.
Stretch Three: Standing quad stretch. Super important to hold on to a fence, mailbox, street sign (ignore me not doing this in the pic!). If you balance, it puts stress on your standing leg and prevents you from making the adjustments to allow you to get the most out of the stretch. As you hold for the minute per side, change the way you are gripping your foot, experiment to find what's best for you.
Stretch Four: Standing arm out twist. Start by raising both arms overhead, twist to the right, and open your arms parallel to the ground. If you twist right, keep pressing your right hip forward so the twist happens at your waist. Have a micro bend in both knees, but guard that they don't really bend as this decreases the stretch. Switch sides by raising the arms overhead and twisting left.
Stretch Five: Side Lunge. Looking for inner thigh stretch here. Point toes out 45 degrees, if you were on a yoga mat your toes would point to the corners. My toes are not turned out quite enough in the pic.
Stretch Six: Cross leg fold. Start by crossing your right leg in front of left. Bend at the waist to try and touch the ground. Left knee is straight, right knee is bent. Feel the stretch in your left hip. Yes, your ruck is doing weird things here, falling into your head. Stand up to switch legs.
Stretch Seven: Low Runners Lunge. Keep your knee directly over your ankle, back leg is straight, press back through the heel. Step back to plank to switch sides. Feel a back leg quad stretch.
Stretch Eight: Standing 4 Square. Super important to find something to hold on to, so you can sink deep into this hip stretch. Run through all the adjustments here to engage your core while you stretch.
Stretch Nine: Foot stretch. This stretches the base of your foot and your Achilles' tendon. Get the entire ball of your foot on the wall or curb, and bend your knee into the stretch.
Additional Mobility Options:
Yoga for Beginners - The Basics | Yoga with Adriene
This video is a great start if you have zero experience with yoga. You'll get a great overall stretch that will help after a Horizon (or any PATHFINDER) ruck, and start you on your mobility and yoga practice. And it IS a practice - having patience with yourself is a key part of your mental endurance game.
Foundations of Flow | Yoga with Adriene
If you're slightly familiar with yoga, but want to begin a flow practice (one that progresses from one movement to the next), this is a great introduction.