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#1
Dec 22 2015 03:18pm
Inspired by the previous legacy threads in this sub-forum such as Compound Room, Post Your Own Picture, Supplement Discount, Hardbodies, etc. It will be beneficial for us to discuss stretching in this thread. This includes but is not limited to specific exercise & areas they target, how to target areas with specific stretches, routines you have developed for yourself and so-forth.

Lets keep this spam free and develop into a quality thread for this sub-forum.

My questions are what stretches do you all do to help your posterior chain & to help develop your core, front deltoid, and pecs?
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#2
Dec 22 2015 03:24pm
My leg warm up routine

Foam roll hamstrings, hips, and glutes.

3 sets of goblet squats
3 hip thrusters things
3 sets of bodyweight split squats
3 sets of hip rotation things.
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#3
Dec 22 2015 03:26pm
only stretching i do is before dead lifts cuz previous injury i also do several warm ups with light weight. Id be interested to hear your opinions on different beneficial stretches for my back.
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#4
Dec 22 2015 03:28pm
should ask to get these threads added to this or ask for new unified sticky thread to be updated since this is sort of old

http://forums.d2jsp.org/topic.php?t=15220050&f=60
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#5
Dec 22 2015 03:42pm
Quote (Duckling @ Dec 22 2015 04:18pm)
Inspired by the previous legacy threads in this sub-forum such as Compound Room, Post Your Own Picture, Supplement Discount, Hardbodies, etc. It will be beneficial for us to discuss stretching in this thread. This includes but is not limited to specific exercise & areas they target, how to target areas with specific stretches, routines you have developed for yourself and so-forth.

Lets keep this spam free and develop into a quality thread for this sub-forum.

My questions are what stretches do you all do to help your posterior chain & to help develop your core, front deltoid, and pecs?


I like to use the Lacrosse ball for deep massage in the front dead/Pec. I usually put the Ball on an elevated platform to get a better control on the movement. Bridges are good for shoulder/Back mobility.

Here's what I use for lower body when I have the time to.

Lower Body Activation/Stretch Routine:
-Agile 8: https://www.t-nation.com/training/defranco-agile-8
-Limber 11: https://www.defrancostraining.com/joe-ds-qlimber-11q-flexibility-routine/
Both by Joe DeFranco

Simple Splits Stretch Routine:
-Half front splits with the front leg bent 2x45 seconds each sides
-Half front splits/behind the knee stretch 2x45 seconds each sides
-Half side/straddle Splits 2x45 sec each sides
-Splits 2x45 sec each sides
-Side/straddle split 2x45 sec
-Bridges 2-5x 20-30 sec
By Aube

Hip Mobility:
https://www.youtube.com/watch?v=lbozu0DPcYI
By Ido Portal

Lower Body (Squat/Dead) Activation Warm-up:
-Warm-up for big Squats/Deads https://www.youtube.com/watch?v=EN6HAheRHYQ
By Chris Duffin

back in 2013!



This post was edited by Aube on Dec 22 2015 03:58pm
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#6
Dec 22 2015 03:44pm
Well I can touch my toes aube
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#7
Dec 22 2015 03:45pm
Quote (Aube @ Dec 22 2015 04:42pm)
I like to use the Lacrosse ball for deep massage in the front dead/Pec. I usually put the Ball on an elevated platform to get a better control on the movement. Bridges are good for shoulder/Back mobility.

Here's what I use for lower body when I have the time to.

Lower Body Stretch Routine
-Agile 8: https://www.t-nation.com/training/defranco-agile-8
-Limber 11: https://www.defrancostraining.com/joe-ds-qlimber-11q-flexibility-routine/
Both by Joe DeFranco

Then I proceed with my own simple stretch routine:
-Half front splits with the front leg bent 2x45 seconds each sides
-Half front splits/behind the knee stretch 2x45 seconds each sides
-Half side Splits 2x45 sec each sides
-Splits 2x45 sec each sides
-Side split 2x25 sec
-Bridges 2-5x 20-30 sec
By Aube

Lower Body (Squat/Dead) Activation Routine
-Warmup for big Squats/Deads https://www.youtube.com/watch?v=EN6HAheRHYQ
By Chris Duffin

In!

http://i.imgur.com/Lgl0X2U.jpg
http://i.imgur.com/Knl9Kdy.jpg


damn boy what them legs do
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#8
Dec 22 2015 05:13pm


Actually works well, saw it on the Misc and gave it a try, been doing it almost daily for a while now and it seriously helps.

First time will hurt, accept the pain and hold it for 30-40 seconds, you'll never feel the same (nohomo).
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#9
Dec 22 2015 05:26pm
I hold a bar as wide as possible and move it along my back with arms stretched out. Really opens up the shoulders.

Further, all stretching is for women.
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#10
Dec 22 2015 06:35pm
Quote (Orakpo @ Dec 22 2015 05:44pm)
Well I can touch my toes aube


how arched is your back when you do it? ;)

This post was edited by PartyInMyPants on Dec 22 2015 06:35pm
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