The Magic Four – Release and Repositioning Sequence

Release and Repositioning Sequence

Piece 1 – Hamstrings

Find your hamstrings!
Drive heels down and back while posterior tilting pelvis.
Perform 5 posterior pelvic tilts + 20-second isometric hold.
Hamstrings should feel LIT after 20 seconds.

Piece 2 – 90/90 Reposition

Apnea Trainer Settings – Beginner – 4:4:8:4
Find a long spine, 90/90 position.
Find your hamstrings by driving heels down into box.
Inhale fully and exhale fully.
As you exhale WIGGLE, REPOSITION and find your center as you work to coordinate and find equal engagement of adductors, hamstrings and lower abs.
Continue wiggling, repositioning and seeking a long spine throughout.

Piece 3 – Reach & Expand

Apnea Trainer Settings – Beginner – 4:4:8:4
Nose over fingers, abs, hamstrings & adductors stay on throughout the drill.
As you exhale, PUSH, REACH, WIGGLE, REPOSITION and find your center as you work to coordinate and find equal engagement of adductors, hamstrings and lower abs.
Keep abs on throughout the drill.
Continue wiggling, repositioning and working to get as much air in as possible by REACHING!

Piece 4 – Calf Release & Shakeout

Apnea Trainer Settings – Beginner – 3:3:6:3
Push to get knees and elbows straight.
As you exhale push your bum BACK and UP and work to straighten your knees.
Be able to access air into upper back and experience a hamstring & calf release.
Shake it out when you finish!
Ahhhh.

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