Page 34 - T.A.M. BACK FLAG_ SIDE PLANCHE E-BOOK

CH 17 206 5 → FLEXIBILITY
As we previously mentioned in in in in Chapter 2 flex- ibility training has a a a a a a a critical impact in in in in muscle development In this case we should should focus our stretching session on on on improving shoulder and and and pike flexibility hip and and and and waist rotation and and and and exten- sion sion thoracic mobility and and and and extension of the latis- simus dorsi and and intercostal muscles (to improve overall range of motion toward the back flag/ side planche) Likewise forearm forearm stretching of the the extensors and flexors (as well as as other forearm forearm muscles involved during grip work) using the the the proper holding times and and and sets is crucial Stretching the the the hands and and and fingers including for example stretching the the the thumb flexors and adductors or or or or any other mus- cles involved in in the the the movement of the the the metacar- pals and phalanges — Foam roller exercises — General shoulder stretching (“dislocations” with resistance bands stall bars etc etc ) — Rectus abdominis obliques (internal exter- nal) — ”L” stretching: Latissimus dorsi (lats) abdomi- nal nal nal obliques (internal external) intercostal mus- cles serratus anterior teres (major and minor) etc (Ch Flexibility)
— Back pectoral and and shoulder stretching on bench and and stall bars (Ch Flexibility)
— Thoracic mobility exercises as as as well as as as stretch- ing the the back and hips on the the floor with assis- tance — Pectoralis major and coracobrachialis — Stretching the the hips and and waist on on on on the the floor (ex- tension rotation flexion etc etc etc ) ) psoas psoas and and Iliacus (iliopsoas) hamstring muscles etc etc BACK FLAG/SIDE PLANCHE