A Primer, Bodyweight Basics

COBRA STRETCH
This stretch is great for lower back and abdominal muscles,
as well as combining it with the walk out making it a good
hamstring stretch too! Take your time with this one, and
start from your knees or with slightly bent legs if you are
lacking the flexibility.
Start in an upright position, bending down while
maintaining straight legs (if possible) #1
#1
Touch the floor and begin to walk out with your
hands while keeping your feet in the same place.
At the end of the walkout, we are in a plank
(#2) position.Depress your lower back (hips)
to the floor and look forward/up (#3).
As this is rather difficult, a
lower repetition range is
advised.
1 set of 5 is plenty! Just
make sure you stretch your
hamstrings and lower back.
#2
#3
You can go to your forearms
if a straight arm is too much.
#4
We just want to work
through the range of
motion linked to what we
plan on working.
You don’t need to spend
20 minutes stretching!
Some people like to, but it
may reduce the effectiveness
of your working sets
due to fatigue.
See what works for you.
BACK STRETCH
Grab something in front
of you, around shoulder
height. (A bar, a doorframe,
rings, anything will do)
Hold the object with one
arm and lean backwards,
keeping the arms and legs
straight.
You can move your hips
in and out, lengthening
and shortening the lats
throughout the stretch.
This focuses on the upper/
middle back.
10 BODYWEIGHT