Saturday, May 4, 2013

The Trifecta - The second steps to functional flexibility

Hey guys,

I hope you already feel the benefits of the Trifecta moves. As you (hopefully) feel how your flexibility has increased and how much stronger your joints already are, you may want to go further with this and improve even more. If you've performed the first steps of the Trifecta for some time (and you can manage the holds with ease) you should move on to the second steps. If you're just perfect with one or two of those exercises, go on with their second steps and do the first step of the other one(s) until you can hold it easily as well. But talk is cheap, let's come to the meat...

The Straight Leg Hold - Step 2 of the L-Hold Progression


This exercise streches actively the posterior chain, while strongly contracting the anterior chain.
Find parallel bars or a chair with stable arms. Grip the bars with slightly bent arms. Brace your upper body and lift your knees up until your thighs are at least parallel to the ground. Now straighten your legs until they are locked out straight. It won't be a problem if your feet dip down so that your legs are diagonal (the higher you can hold your legs the better). Keep your feet and legs together during the hold.

Target: 20 sec (if you can't manage 20 sec, try 2x10 sec or 4x5 sec with a short rest in between)

The Straight Bridge Hold - Step 2 of the Bridge Hold Progression


This exercise streches actively the anterior chain, while strongly contracting the posterior chain.
Sit down with your legs straight in front of you. Your knees should be totally straight and your feet should be approx. shoulder width apart. Place your palms on the floor (fingers in the direction of your feet) on either side of your hips (or a bit backwards). Now press down through the hands, tensing the arms as you simultaneously push your hips upwards by using the spine muscles until your body forms a straight line. Draw the chin up and look towards the ceiling. Your bodyweight will be carried through your palms and heels at that point. Hold this position for the requested time and move back slowly to the start position.

Target: 20 sec (if you can't manage 20 sec, try 2x10 sec or 4x5 sec with a short rest in between)

The Easy Twist Hold - Step 2 of the Twist Hold Progression


This exercise streches actively the lateral chain, while strongly contracting the lateral chain of the opposite.
Sit down on the floor or a mat with your legs straight. Now bend one leg until your feet is right beside the knee of the other leg. Bend the other leg until your heel touches your butt and keep it directly on the floor (like you can see in the video). Twist your opposite shoulder towards the raised knee and secure your elbow on its outside. Let your head follow the twist of the torso. Place the palm of the other hand behind you and prop yourself on that outstreched arm. Hold the position for the required time and repeat the move to the other side.

Target: 20 sec (if you can't manage 20 sec, try 2x10 sec or 4x5 sec with a short rest in between)

Have fun!

Cheers,
Andi