Background
Here is one of the sequences I use in the Loaded Flexibility Program. It is a transition based flow that begins in a standing single leg stance and guides you through a single leg deadlift, single leg downward dog, plank with a leg curl, single arm wheel, and a diagonal reaching squat before returning to the starting position.
The sequence can be performed as a stand alone exercise or used as a warm up. If you use it as a warm up, I recommend completing three to five sets and gradually increasing the load.
For example, choose a weight for round one, then add 2 kg for round two, and continue progressing as appropriate. Load selection is highly individual, but the kettlebell should be large enough for your hands to fit through comfortably and stable enough to provide solid support on the floor.
The sequence
Individual exercises
Here is a brief summary of the sequence. Please also explore the image below for a better understanding of the joint complexes involved and the muscles activated.
Start by standing on one foot and lift the other leg into hip flexion. Straighten the standing leg.
Continue lowering the weights through an eccentric contraction while simultaneously lifting the other leg into hip extension and knee flexion.
Place the kettlebells on the floor and reach your opposite hand toward the airborne foot. Either press your hand into the heel or reach around the ankle. Press down through your supporting hand on the kettlebell.
Continue with a transitional movement: place your hands on the domes of the kettlebells, step back into a lunge, and then lift into a single leg variation of Downward Dog.
Reach your opposite hand toward the foot and hold around the ankle. Then continue by pulling the foot to the side.
Return both hands to the kettlebells and draw the leg forward through hip and spinal flexion. Keep the supporting heel on the floor. Practice knee extension with ankle dorsiflexion. Press back into a single leg lift in Downward Dog, then let the airborne leg guide the transition as you turn your feet and arrive in a single arm wheel position.
In the wheel position, reach the free arm in different directions to encourage combined movements through the torso and upper limb. Then change the shape by lowering the hips into a diagonal squat reach. Aim to bring your armpit over the opposite knee. Keep your feet grounded and allow the hips to sink down. Reverse the final section to return.
Step forward through a single leg deadlift component, then rise back up to the starting position.
You can either repeat the sequence on the same side for a selected number of repetitions or alternate the leading leg.
The next online workshop is on Saturday, 17 October. You can join live or watch the replay afterwards. Reserve your spot here!
Motion is lotion!
//Magnus Ringberg
