Rear foot up a wall or couch behind you, front foot flat ahead, tall torso — a long passive hold, always after lifting, never before. Dull ache fine; sharp pinch in the hip = come out of the position.
Ulkoinen video — Couch Stretch · Functional Bodybuilding.
How to do it
- Setup
- Kneeling lunge, rear shin up against a wall or couch/bench behind you, rear foot pointing up. Front foot flat on the floor, well out in front. Torso tall, ribs stacked over the pelvis.
- Execution
- Squeeze the rear glute to sink the hip forward and deepen the stretch. Hold completely still for the full prescribed time. This is a finisher drill only — never do it before lifting.
- Common error
- Arching the lower back to bring the torso closer to vertical instead of actually moving the hip forward — this fakes depth without touching the hip flexor. Keep the ribs pulled down and let the glute squeeze do the work.
- Feel
- A steady, building stretch through the front of the rear hip and thigh that should ease slightly the longer you hold it. Dull ache is normal. A sharp pinch in the hip means come out of the position, don't fight it.
Käytössä harjoituksissa
- Viikko 1 · ma — Legs · Reconnection
- Viikko 1 · to — Back · Reconnection
- Viikko 1 · ti — Conditioning · Reconnection — 2000m Row Baseline
- Viikko 2 · ma — Legs · Groove
- Viikko 2 · to — Back · Groove
- Viikko 2 · ti — Conditioning · Groove
- Viikko 3 · ma — Legs · Load
- Viikko 3 · to — Back · Load
- Viikko 3 · ti — Conditioning · Load
- Viikko 4 · ma — Legs · Deload
- Viikko 4 · to — Back · Deload
- Viikko 4 · ti — Conditioning · Deload — 2000m Row Retest
- Viikko 5 · ma — Legs · Rebuild+
- Viikko 5 · to — Back · Rebuild+
- Viikko 5 · ti — Conditioning · Rebuild+
- Viikko 6 · ma — Legs · Push
- Viikko 6 · to — Back · Push
- Viikko 7 · ma — Legs · Peak
- Viikko 7 · to — Back · Peak
- Viikko 8 · ma — Legs · Deload / Test
- Viikko 8 · to — Back · Deload / Test
- Viikko 8 · ti — Conditioning · Deload / Test — 2000m Row Retest
- Viikko 1 · pe — Squat & Pull · Groove the Pattern
- Viikko 1 · ma — Squat & Bench · Groove the Pattern
- Viikko 1 · ke — Squat & Overhead Press · Groove the Pattern
- Viikko 2 · pe — Squat & Pull · Groove the Pattern
- Viikko 2 · ma — Squat & Bench · Groove the Pattern
- Viikko 2 · ke — Squat & Overhead Press · Groove the Pattern
- Viikko 3 · pe — Squat & Pull · Groove the Pattern
- Viikko 3 · ma — Squat & Bench · Groove the Pattern
- Viikko 3 · ke — Squat & Overhead Press · Groove the Pattern
- Viikko 4 · pe — Squat & Pull · Technique Check
- Viikko 4 · ma — Squat & Bench · Technique Check
- Viikko 4 · ke — Squat & Overhead Press · Technique Check
- Viikko 5 · pe — Squat & Pull · Progress
- Viikko 5 · ma — Squat & Bench · Progress
- Viikko 5 · ke — Squat & Overhead Press · Progress
- Viikko 6 · pe — Squat & Pull · Progress
- Viikko 6 · ma — Squat & Bench · Progress
- Viikko 6 · ke — Squat & Overhead Press · Progress
- Viikko 7 · pe — Squat & Pull · Progress
- Viikko 7 · ma — Squat & Bench · Progress
- Viikko 7 · ke — Squat & Overhead Press · Progress
- Viikko 8 · pe — Squat & Pull · Retest
- Viikko 8 · ma — Squat & Bench · Retest
- Viikko 8 · ke — Squat & Overhead Press · Retest