Loaded flexibility cable machine
This is a favorite! Using the assisted pull on the cable machine provides a great opportunity to explore a forward fold.
Set-up instructions:
Set the cable at a fairly low level.
Choose an appropriate load.
Begin by holding the cable with both hands. Position yourself with one leg aligned with the cable machine (knee extended and ankle in dorsiflexion) and the other leg positioned sideways (hip abducted and knee flexed).
Transition to a single-hand grip, holding the cable with the same side as the bent leg.
Lean forward and focus on your forward fold. You should feel a good pull/traction in your arm.
How to refine:
You have plenty of options! You can choose to stay in the end range of this forward fold and "hang out" for an assisted stretch.
Personally, I prefer starting with dynamic repetitions (8–12 reps) and finishing with a static hold in the end range (15–60 seconds). Then, repeat the sequence on the other side. Complete 2–5 sets in total. I often incorporate this type of movement into a superset format (performing exercises A and B back-to-back).
In the video, I start by demonstrating a single-arm pull with spine rotation and a forward fold. I then progress to an arm pull combined with a half-arm circle and spinal lateral flexion. I reach the opposite hand around my knee/thigh. Remember, this hand can assist in guiding the direction of the torso. I find it helpful to press away from this hand for added support. The single-arm pull should feel "heavy." Don’t hesitate to add sufficient load!
Let me know if you have any questions!
//Magnus Ringberg
