ESC : 015 Mobility + Straight Sets
Warm-up:
3x 10m of each
Dynamic lunge with twist
Bear crawl forwards
Bear crawl backward
Work:
3x10 Spine CARs
3x5 Hip CARs
3x10 Jefferson squats on box
3x10 Alternating sciatic nerve floss
3x 90sec max effort Thoracic spine CAR (each direction)
Rest 2 min between
3x5 loaded standing Spine CAR with belt squat machine or band
Flow:
Each section should be done as a straight set as to build up how much you can contract and control the CAR. Rest should be required. These are working sets and should be treated as top-end lifts.
The spine CARs look a lot like a cat/cow stretch but they are slightly different. The aim is individual spine segmentation. The way to do this is to start on all fours in a fully flexed spine (cat). Then starting at the tail bone try and move one vertebrae into extension at a time until you are in a full cow position. Start back over at the tailbone, moving each segment into flexion, and repeat.
The max effort thoracic CAR should be done standing with a wide stance and preferably loaded legs. Using a medicine ball, squeeze down hard and move your thoracic spine through a full range taking 90sec to do one rep. These are exhausting and you will need rest when done properly.
Finally, you will end in a loaded Spine CAR. This can be done with bands if you don’t have access to a belt squat machine. Having a tactile object helps you push and control each vertebra and many people find this easier even though the contraction and pressure is higher.
