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

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Follow along as Coach TJ of Invictus San Diego leads you through a 45 minute mobility session themed around an object in every gym: a flat bench. One could also use a chair, as some of the members in the class did...Use the jump links and program below to open up your hips and shoulders!

The Bench Class
A1. Switch movements every 30 seconds x 3 mins (2 sets)
Bench step up 00:08
Bench low lunge stretch, R 01:00
Bench low lunge stretch, L

A2. Switch movements every 30 seconds x 3 mins (2 sets)
Bench step over 03:33
Standing side-bend, R 04:14
standing side-bend, L

B. 2 sets of:
El pigeon stretch x 60s 06:26
El pigeon Good morning x 30s 08:17
El pigeon front foot lift x 3, 10 second efforts 09:38
El Pigeon front foot drive x 3, 10 second efforts 11:05

C. 2 sets of:
Y Stretch, Single Arm x 60s 23:40, see 33:44 for bilateral
Y liftoff x 3 x 10s 25:28
Y kinetic stretch x 30s 26:09, see 32:16 for bilateral
*perform the first set unilaterally, and the second set bilaterally. see video for details

D. 2 sets of:
Flying Straddle lift x 3, 10 second holds 36:09
Copenhagen plank x 30 seconds per side 38:50

E. For quality:
Horse Stance Swimmer x 10 @ 6161 43:04

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