Loaded flexibility cable machine

This is a favourite! With the assisted pull in the cable machine you’ll receive an opportunity to explore a forward fold.

Play the movie

Set-up

Level cable fairly low.
Choose a relevant load.
Hold the cable with both hands (to begin with). Set yourself up with one leg aligning the cable machine (knee extension and ankle dorsal flexion) and the other leg sideways (hip abduction and knee flexion).
Transfer to a single-hand grip. Hold the cable with same side as the bend leg.
Start to lean forward and explore the ‘present moment’ of your forward fold (you should feel a good pull/traction in your arm).

How to refine

You have many options!

You can either stay in the end range of this forward fold and ‘hang out‘ for an assisted forward fold.

I like to start moving with dynamic repetitions (8-12 reps) and finish off with a static hold in the end range (15-60 seconds). Then repeat this sequence on the other side. And then repeat 2-5 sets. I usually combine this type of movement in a super-set format (exercise A and B, back to back).

In the video I begin to demonstrate single arm pull with spine rotation and forward fold. I then continue arm pull to 1/2 arm circle with spinal lateral flexion. I reach the other hand around my knee/thigh. Remember that this can hand can continue to assist the direction of the torso. I think it’s helpful to press away from this hand.

The single-arm pull should ‘feel heavy’. Don’t be afraid of adding sufficient load.