I Started a Flexibility Routine
I have been wrestling for a while now and I feel that my flexibility is not up to the mark. It makes me feel stiff and tap to joint extensions that I could have easily escaped from if I was more flexible. I have started a flexibility routine made by my coach Stapho Thienpont who is a black belt in Brazilian Jiu-Jitsu and the most flexible person I know.
The routine he created is available on the page here.
For myself, I follow the routine for 6 days a week, 15-20 minutes a day.
Day | 1 | 2 | 3 | 4 | 5 | 6 |
---|---|---|---|---|---|---|
Theme | Shoulders 1 | Hip Rotation 1 | Hip Extension & Flexion | Shoulders 2 | Abduction & wrists | Hip Rotation 2 |
Exercise | Sleeper PAILS & RAILS → Hovers | 90/90 IR + ER Superset Right → Hovers | Hip Extension - PAILS & RAILS - Hovers | Sleeper PAILS & RAILS → Hovers | Hip Abduction PAILS & RAILS | 90/90 IR + ER Superset Right |
External Rotation PAILS & RAILS → Hovers | 90/90 IR + ER Superset left (same Video) → Hovers | Hip Flexion PAILS & RAILS → Hovers | External Rotation PAILS & RAILS → Hovers | Wrist Flexion PAILS & RAILS | 90/90 IR + ER Superset Right (same Video) | |
Wrist Extension PAILS & RAILS |