"The PVC Class" | CrossFit Invictus | Mind Muscle Mobility

Coach TJ of Invictus San Diego brings you through a 45 minute session designed to open everything from your shoulders to your hips, all with just one commonly-found tool: the PVC. If you don't want to follow along, use the program and jump-links below to view and learn the movements listed.

The PVC Class

Every minute on the minute for 6 minutes (3 sets)
1- Horse stance GM x 45 seconds 00:08
2- Pass through x 45 seconds 01:41

Every 90 seconds for 6 minutes (2 sets)
1- Half-kneeling reach-back x 30-40 seconds per side 07:16
2- Half-kneeling side-bend x 30-40 seconds per side 09:06

Every 3 minutes for 6 minutes (1 set each)
1- Front Rack ER stretch x 3 minutes 15:43
2- Bottom Squat Hold x 3 minutes 20:49
*elevate heels if necessary

2 sets of:
Fold to hold x 3, 10 second holds 25:16
Front body line x 3, 10 second holds 27:18

2 sets of:
Quadruped PVC Y-raise x 3, 10 seconds holds 31:54
Y-stretch x 30 seconds per side 34:59

Видео "The PVC Class" | CrossFit Invictus | Mind Muscle Mobility канала CrossFit Invictus