Ground Prep Series To Improve Your Back and Hips

www.chicagofit...
At Chicago Fit Performance we not only like, but need, our daily movement hygiene.
Most of us have busy schedules and there are definitely times when we feel stiff or achy prior to training (or in the am when we wake up after a hard day of work and training).
And sometimes we just need to do some work to feel right!
So if you ever feel stiff, sore or beat-up, or find your hips, knees and back need a lil extra TLC, then you need to try this “Ground Prep Series” we learned from ‪@RobTrainSystems
We recommend doing this doing this daily (in the morning, before training and even in the evening), and we promisee that you'll feel SO good after it.
▶️ Cat/Cow - 5 to 6 reps, add exhales and inhale into you low back when it the flexed spine position.
▶️ Rock & Roll - 10 of each, normal rolls, side to side rolls, and micro rolls. Try to roll the “curve” back into your spine.
▶️ Supine Reach - 5 to 6 breaths with reach. As you exhale, reach with your hand towards the ceiling. Try pushing your heels into the ground to feel the hamstrings as well. Be careful that you don’t reach with the traps (with the exhalation you should start feelings abs).
▶️ Arm Bar Series - 5-6 reps of each variation knee tuck and straight leg raise while you reach with the hand.
▶️ Rib Roll - 5-6 reps of inhale then exhale and rotate.
▶️ Bretzel - 5-6 reps of inhale them exhale and rotate.
▶️ Banded Leg Lowering - 5-6 reps, keep the leg locked out and flex the quad, keep the reps smooth and controlled.
Seriously try this and you’ll want to do it every day because you’ll feel that much better.

[@maryfellars8995]

I like this! 12:02

[@chicagofit]

I'm glad you like it Mary!