©2016Breaking&Muscle&...Twisted Monkey (48); Silver Surfer (56); Wide Leg Forward Fold C (67); Revolved Wide Leg Forward Fold (68); Dolphin (71); Wild Thing (77); Camel Pose (78);

©2016 Breaking Muscle This book contains information that might be dated and is intended only to educate and entertain. This book and the information herein are solely provided for the purposes of supplementing, and not replacing, proper instructional training under qualified guidance from a professional coach. Like any physical activity involving speed, equipment, balance and environmental factors, the training programs described herein pose some inherent risk. The author and publisher advise readers to take full responsibility for their safety and know their limits. Before practicing the skills described in this book, be sure that your equipment is well maintained, and do not take risks beyond your level of experience, aptitude, training, and comfort level. This book does not contain all information available on the subject. This book has not been created to be specific to any individual’s or organization’s situation or needs. Every effort has been made to make this book as accurate as possible. However, there may be typographical and or content errors. Therefore, this book should serve only as a general guide and not as the ultimate source of subject information. The author and publisher shall have no liability or responsibility to any person or entity regarding any loss or damage incurred, or alleged to have incurred, directly or indirectly, by the information contained in this book.

ContentsPages

Author Bio 10How to Use 11

WOD Recovery Yoga Sequences 20 Functional Fitness Movements

DeadliftsHalf Split (65); Seated Spinal Twist (32); Eye of the Needle (37); Pigeon Pose (38); Reclined Spinal Twist (34)

Ring Dips/Muscle UpsClasp Hand Forward Fold (17); Reverse Table Top (18); Criss Cross Arms (21); Child's Pose Side Stretch (57); Cactus (22)

CleansTwisted Monkey (48); Thread the Needle (27); Extended Butterfly (41); Seated Forward Fold (63); Seated Spinal Twist (32); Seated Glute Stretch (36); Plow Pose (30)

Strict Pull Ups/Kipping Pull Ups/Butterfly Pull UpsChild's Pose Side Stretch (57); Upward Facing Dog (33); Gate Pose (24); Reverse Table Top (18); Eagle Arms (28)

Box JumpsLizard Pose (49), Extended Low Lunge (46); Twisted Monkey (48); Half Split (65); Pigeon Pose (38)

Kettlebell SwingsStanding Forward Fold (62); Extended Butterfly (41); Seated Glute Stretch (36); Thread the Needle (27); Pigeon (38); Reclined Spinal Twist (34)

RowingThread the Needle (27); Twisted Monkey (48); Revolved Seated Staff (59); Seated Forward Fold (63); Reclined Spinal Twist (34); Pigeon (38); Plow Pose (30)

GHD Sit Ups/Toes to Bar/ V-UpsCow Pose (26); Upward Facing Dog (33); Extended Low Lunge (47); Twisted Monkey (48) Gate Pose (24); Low Lunge Quad Stretch (46)

A Functional Fitness Athlete's Guide - WOD Recovery Yoga by Stephanie Ring Page 3

Muscle Groups

AnklesYoga Squat (35); Half Squat (52); Downward Facing Dog (60); Pistol Squat (70); Feet (80)

CalvesYoga Squat (35); Half Squat (52); Silver Surfer (56); Ankles Crossed Forward Fold (58); Downward Facing Dog (60); Standing Forward Fold (62); Seated Forward Fold (63); Head to Knee Forward Bend (64); Half Split (65); Wide Leg Forward Fold (66); Wide Leg Forward Fold C (67); Revolved Wide Leg Forward Fold (68); Pistol Squat (70); Dolphin (71); Three Legged Down Dog (72); Reclined Hamstring Stretch (74); Reclined Inner Groin Stretch (75); Feet (80)

HamstringsClasp Hand Forward Fold (17); Plow Pose (30); Side Splits (42); Side Splits Side Stretch (43); Half Squat (52); Hurdle Stretch (55); Ankles Crossed Forward Fold (58); Revolved Seated Staff (59); Downward Facing Dog (60); Downward Facing Dog Side Stretch (61); Standing Forward Fold (62); Seated Forward Fold (63); Head to Knee Forward Bend (64); Half Split (65); Wide Leg Forward Fold (66); Wide Leg Forward Fold C (67); Revolved Wide Leg Forward Fold (68); Heron Pose (69); Pistol Squat (70); Dolphin (71); Three Legged Down Dog (72); Reclined Hamstring Stretch (74); Reclined Inner Groin Stretch (75); Reclined IT Band Stretch (76)

Wall Balls/ThrustersHalf Squat (52); Rabbit Pose (29); Cow Facing Arms (23); Extended Butterfly (41); Seated Glute Stretch (36); Seated Spinal Twist (32)

Overhead Squats/SnatchesExtended Puppy Pose (16); Criss Cross Arms (21); Cactus (22); Revolved Wide Leg Forward Fold (68); Pigeon (38)

BurpeesUpward Facing Dog (33); Lizard Pose (49); Twisted Monkey (48); Low Lunge Quad Stretch (73); Cactus (22); Reverse Table Top (18)

Shoulder Press/Push Press/JerksCriss Cross Arms (21); Extended Puppy Pose (16); Wide Leg Forward Fold C (67); Eagle Arms (28); Reclined Spinal Twist (34)

RunningDownward Facing Dog (60); Lizard (49); Twisted Monkey (48); Half Split (65); Pigeon (38); Revolved Seated Staff (59); Feet (80)

Double UndersDownward Facing Dog (60); Clasp Hand Forward Fold (17); Half Split (65); Feet (80)

Handstand Push UpsCriss Cross Arms (21); Rabbit Pose (29); Cactus (22); Extended Butterfly (41); Hands (14)


IT BandAnkles Crossed Forward Fold (58); Revolved Seated Staff (59); Reclined IT Band Stretch (76)

Upper Back/NeckExtended Puppy Pose (16); Criss Cross Arms (21); Cat Pose (25); Thread the Needle (27); Eagle Arms (28); Rabbit Pose (29); Plow Pose (30); Reclined Spinal Twist (34); Extended Butterfly (41)

AbdominalsCow Pose (26); Upward Facing Dog (33); Extended Low Lunge (47); Wild Thing (77); Camel Pose (78); Wheel Pose (79)

LatsGate Pose (24); Side Splits Side Stretch (43); Extended Low Lunge (47); Child's Pose Side Stretch (57); Downward Facing Dog Side Stretch (60); Three Legged Down Dog (72)

GroinGate Pose (24); Butterfly Pose (31); Yoga Squat (35); Side Splits (42); Side Splits Side Stretch (43); Happy Baby (44); Half Happy Baby (45); Lizard Pose (49); Goddess Pose (50); Frog Pose (51); Half Squat (52); Double Pigeon (53); Hurdle Stretch (55); Silver Surfer (56); Wide Leg Forward Fold (66); Wide Leg Forward Fold C (67); Revolved Wide Leg Forward Fold (68); Three Legged Down Dog (72); Reclined Inner Groin Stretch (75)

GlutesChild's Pose (13); Seated Spinal Twist (32); Seated Glute Stretch (36); Eye of the Needle (37); Pigeon Pose (38); Pigeon Pose with a Twist (39); Figure Four (40); Extended Butterfly (41); Happy Baby (44); Half Happy Baby (45); Double Pigeon (53); Cow Facing Legs (54)

Hip Flexors/QuadsPigeon Pose (38); Pigeon Pose with a Twist (39); Half Happy Baby (45); Low Lunge (46); Extended Low Lunge (47); Twisted Monkey (48); Lizard Pose (49); Hurdle Stretch (55); Three Legged Down Dog (72); Low Lunge Quad Stretch (73); Wild Thing (77); Camel Pose (78); Wheel Pose (79)

Lower BackChild's Pose (13); Clasp Hand Forward Fold (17); Bridge Pose (19); Half Bow Pose (20); Cactus (22); Thread the Needle (27); Plow Pose (30); Butterfly Pose (31); Seated Spinal Twist (32); Upward Facing Dog (33); Reclined Spinal Twist (34); Yoga Squat (35); Seated Glute Stretch (36); Eye of the Needle (37); Pigeon Pose (38); Pigeon Pose with a Twist (39); Extended Butterfly (41); Side Splits (42); Side Splits Side Stretch (43); Happy Baby (44); Half Happy Baby (45); Half Squat (52); Double Pigeon (53); Silver Surfer (56); Child's Pose Side Stretch (57); Ankles Crossed Forward Fold (58); Revolved Seated Staff (59); Downward Facing Dog (60); Downward Facing Dog Side Stretch (61); Standing Forward Fold (62); Seated Forward Fold (63); Head to Knee Forward Bend (64); Half Split (65); Wide Leg Forward Fold (66); Wide Leg Forward Fold C (67); Revolved Wide Leg Forward Fold (68); Heron Pose (69); Pistol Squat (70); Dolphin (71); Three Legged Down Dog (72)


WristsHands (14), Wheel Pose (79)

Yoga Postures Pages

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Child's PoseHandsReverse Prayer Extended Puppy Pose Clasp Hand Forward Fold Reverse Table Top Bridge PoseHalf Bow PoseCriss Cross Arms CactusCow Facing ArmsGate PoseCat PoseCow PoseThread The Needle Eagle ArmsRabbit PosePlow PoseButterflySeated Spinal Twist Upward Facing Dog Reclined Spinal Twist Yoga SquatSeated Glute Stretch Eye of the Needle Pigeon PosePigeon with a Twist Figure Four 40

ShouldersChild's Pose (13); Reverse Prayer (15); Extended Puppy Pose (16); Clasp Hand Forward Fold (17); Reverse Table Top (18); Half Bow Pose (20); Criss Cross Arms (21); Cactus (22); Cow Facing Arms (23); Eagle Arms (28); Upward Facing Dog (33); Reclined Spinal Twist (34); Twisted Monkey (48); Silver Surfer (56); Wide Leg Forward Fold C (67); Dolphin (71); Three Legged Down Dog (72); Wild Thing (77); Wheel Pose (79)

ChestReverse Prayer (15); Extended Puppy Pose (16); Clasp Hand Forward Fold (17); Reverse Table Top (18); Bridge Pose (19); Half Bow Pose (20); Cow Pose (23); Upward Facing Dog (33); Twisted Monkey (48); Silver Surfer (56); Wide Leg Forward Fold C (67); Revolved Wide Leg Forward Fold (68); Dolphin (71); Wild Thing (77); Camel Pose (78); Wheel Pose (79)


4142434445464748495051525354555657585960616263646566676869707172737475767778798081

Extended ButterflySide SplitsSide Split Side StretchHappy BabyHalf Happy BabyLow LungeExtended Low LungeTwisted MonkeyLizard PoseGoddess PoseFrog PoseHalf SquatDouble PigeonCow Facing LegsHurdle StretchSilver SurferChild's Pose Side StretchAnkles Crossed Forward Fold Revolved Seated StaffDownward Facing DogDownward Facing Dog Side Stretch Standing Forward FoldSeated Forward FoldHead to Knee Forward BendHalf SplitWide Leg Forward FoldWide Leg Forward Fold C Revolved Wide Leg Forward Fold Heron PosePistol SquatDolphin PoseThree Legged Downward Facing Dog Low Lunge Quad StretchReclined Hamstring Stretch Reclined Inner Groin Stretch Reclined IT Band StretchWild ThingCamel PoseWheel PoseFeetHeadstandsCorpse Pose 82

Yoga Postures Pages


Stephanie Ring, creator of Endure Yoga, is an athlete who absolutely loves yoga. Movement has always been a part of her life starting with ballet at age 3 and moving to competitive

cheerleading at age 16. She started practicing yoga in college but it was years later when she was inspired to compete in triathlons that her yoga practice was taken to the next level.

Stephanie utilized yoga to increase her overall performance and complete more than a dozen races including two marathons, a century ride and two half ironman races. Yoga continues to

be a big part of her life as she has transitioned to running and functional fitness and she continues to use yoga during training seasons for cross training, mental focus, stress relief

and injury prevention.

Certifications and Trainings

500 Hour RYT- 500 Hour Registered Yoga Teacher CF LV-1 Coach

CF Mobility Trainer


Breathing, Weight Lifting Vs. Yoga:

When To Use Static Stretching:

How to Use This Book

~ Steph

I encourage you to go out and try a yoga class at your local studio to understand the practice more fully. I suggest a basic yoga class, one that focuses on alignment and breathing. Classes like these improve body awareness, focus, balance, and flexibility without being too physically demanding. Speaking from experience, as a long time yogi and Functional Fitness Athlete, power yoga classes become increasingly more difficult to incorporate into your functional fitness training. My current yoga practice consists of 45 minutes of breathing and stretching, using the postures in this book. Learn what you can from the yoga practice and incorporate it into your training.

The yoga practice, with all of its different forms and expressions, has been around for a long time. The physical practice of yoga has become more popular over the last 50 years. This book is a basic introduction into the physical practice of yoga and should be looked at as such. One can approach the practice many different ways and this book was created to give Functional Fitness Athletes an understanding of yoga and how it benefits their recovery and mobility. Beyond just the individual postures, linking postures together in a specific order helps to facilitate increased flexibility and mobility for areas of the body like the hips and shoulders.

Both yoga and weightlifting have specific breathing protocols that help to improve the quality of the movement and the focus required to perform the movement safely and accurately. During heavy lifts, athletes hold their breath during various phases of the movements to keep core muscles contracted and the spine stable. Conversely, during the yoga practice, there is a continuous breathing pattern. This cyclical breathing in and out through the nose is called Ujjayi Pranayama. This type of breathing calms the central nervous system which encourages the body to relax, deepening the stretch in each posture. To practice the yogic breathing, start in a comfortable seat. Close the eyes and begin to breath in and out through the nose. As you begin to find a smooth rhythm between the inhale and exhale, about 4 or 5 counts each cycle, constrict the back of the throat, letting the breath wash over that constriction and creating an ocean like sound (like you would fog up a window but with your mouth closed). As you begin to feel more comfortable breathing this way, you will notice that the Ujjayi Pranayama, automatically slows the breath down and draws the mind's focus inward. During each yoga posture, cycling through 5 slow rounds of breath is all that is required. It allows you to become more aware of how your body feels during each stretch, improving your body awareness, which translates into better body awareness during functional fitness movements.

It is best to use these yoga postures at the end of your workout or following a short warm up like a 400-800 meter run or 500-1000 meter row. Long periods of static stretching before the WOD is not recommended. Your main goal prior to your workout should be to warm up the body and positions you need for the WOD and your goal post WOD should be to recover and mobilize. You can use many of these postures during your warm up as active stretching, moving from one posture to the next fairly quickly. Think of a Sun Salutation. It takes you from standing to Plank to Upward Facing to Downward Facing Dog and back. That is a great example of an active warm up using these yoga postures.


How Long To Hold The Yoga Postures:

Static Stretching vs. Active Warm Up:

Dealing with Soreness and DOMS (Delayed Onset Muscle Soreness):

How To Use This Book:

Static and Active Stretching both have their place in an athlete's warm up and cool down. Static stretching is recommended at the end of the workout or the next day. Active stretching is recommended after the initial warm up to move through stiffness or soreness from the previous WOD. Many of these yoga postures can be sequenced together to create a warm up that is great prior to any workout.

Sore muscles and stiff joints are an everyday struggle of a Functional Fitness Athlete. Take too many days off and post WOD you might not be able to sit down. In addition to that, maybe the Chipper from the day before left you feeling exhausted and stiff. These yoga poses will help with the soreness as they get the body and muscles moving. They won't prevent you from being sore altogether, but will help the body begin to function normally. If you are dealing with DOMS, which happens to almost all Functional Fitness Athletes, it's best to go slow when moving into these static yoga stretches. It is easy to over-stretch during these times of peak soreness so listen to your body and let the body ease into these stretches.

There are a few ways Functional Fitness Athletes can use this book. First, each page contains a list of functional fitness movements that the particular yoga posture can help you recover from. Second, in the table of contents there is a section where the poses are organized by muscle group so if you find one area of the body is sore or tight from a previous workout, you can choose some of the stretches related to that area of the body. Lastly, there is a list of the top 10 most common functional fitness movements with 5-6 yoga postures you can use as recovery. Make sure to do those stretches in the order listed to get the most out of your recovery.

There are no hard and fast rules for how long to hold each of these yoga postures. The general rule of thumb which can be helpful is no fewer than 30 seconds. Depending on your comfort level in each of these postures, you might find that 30 seconds is all you can handle or you might find that you could stay in the posture for 5 minutes. The most important thing to remember is that you need to give your body a little bit of time to get into the pose and find the proper alignment.


Child's Pose or BalasanaChild's Pose is best after long Chippers, MetCons, heavy or light lifting sessions, sprint work or gymnastic

movements. This pose calms and cools the body and mind while refocusing the breath. Breathing here for 2 minutes, in and out through your nose, will help your body recover.

Modifications/SubstitutionsVariation 2- Place the arms along the side of the waist

if shoulders are tight.Variation 1- Place a rolled up mat under knees to

reduce pressure in knees.

Alignment and Execution Tips• Start on your shins with the toes untucked and together and the knees wider than the torso.

• Relax the hips, shoulders, jaw, spine…everything. Modifications are provided below if needed for kneeissues or tight shoulders.

• Walk the hands forward and allow the forehead to rest on the mat (if it doesn't touch, use a block orplate).


A. B.

Start by folding forward with the feet hips distance apart and knees bent. Turn the fingertips towards the toes then slide the hands underneath the feet. Bring

the toes to touch the wrist crease.

Keeping the elbows straight, lean back bringing the shoulders towards the

fingers. Keep grounding through the heel of the hands.

To release and stretch the forearms, place the palms on the ground under

the shoulders with the fingertips facing your knees.

Start by folding forward with the feet hips distance apart and knees bent. Place the backs of the palms on to the mat and then slide the hands underneath the

feet. Bring the toes to touch the wrist crease.

Hastas or Hands

Rarely do Functional Fitness Athletes think about the importance of wrist health and mobility though it can be a limiting factor in the front rack position or muscle ups using false grip. These stretches not only relieve

tension and tightness in the wrists but in the forearms as well. These are also beneficial for grip heavy movements such as Farmer's Carry, Butterfly Pull Ups or Toes to Bar.

Start by sitting on your shins and bringing the tops of the hands onto the ground. Your wrists should be

under the shoulders and fingertips pointing in. Then, slowly straighten the elbows. Bring the finger tips

closer together if this is too much or wider to deepen the stretch. Spend 30 seconds in this stretch and then

gently release.

Once you've performed stretch A. come back to the starting position with the wrists underneath the

shoulders and the fingertips facing in. Slowly begin to curl the fingers like you are creating a fist. Ideally, you

would be able to almost touch the fingertips to the palms as this is the position for your false grip muscle

up.


• Overhead Squats • Muscle Ups • Ring Dips • Wall Ball• Kipping Pull Ups • Burpees • Ring Row • Thrusters• Pull Ups • Push Ups • Push Press

Benefits• Anterior Fibers of Deltoid

• Wrists

• Begin to draw the shoulder blades together and send the elbows wide.• Press the palms together so that the thumbs touch.• If the mobility is there, move the hands up until the hands come to about mid back. Continue to broadenthe front of the chest while you breathe in and out through the nose.

• Biceps

• Forearms• Counter balances the tightness in the front of thechest from slouching

• Encourages engagement in the scapula and upperback

• Jerks

Alignment and Execution Tips

Reverse Prayer Hands or Reverse Anjali Mudra

Muscles Stretched

• Start by sitting on the heels. Internally rotate the shoulders by rolling the shoulders forward. Bring thepalms to touch behind your back, thumbs facing outward.


Benefits

• Start by kneeling on the ground with the toes untucked.• Keeping the hips stacked over the knees, start to walk the hands forward as far as possible.

• Feel the arm pits open, the chest broaden and the upper back lengthen.• Hold for 30 seconds and release.

• Deltoid (Middle Fibers)


• Muscle Ups• Kipping Pull Ups• Butterfly Pull Ups

Extended Puppy Pose or Uttana Shishosana

• Latissimus Dorsi

This stretch should be used after workouts where the shoulders are a main mover or stabilizer, for example Overhead Squats or Handstand Push Ups.

Muscles Stretched• Opens the front of the chest, arm pits, and upperback in prep for Kip Swings, Handstands, and Overhead Barbell work

• Teres Major• Rotator Cuff Muscles

• Pressing your palms on the ground while keeping the forearms lifted and a slight curve in the lower back,extend the chest towards the ground.

• Toes to Bar• Push Ups• Handstands• Kipping HSPU

• SDHP• Kettlebell Swing• Wall Balls• Tire Sled Pulls• Strict Pull Ups

• Shoulder Press• Push Press/Jerk• Overhead Squat• Snatch

• Abdominals • Stretches the spine and releases tension in theshoulders


• Overhead Squats • Muscle Ups • Ring Dips • Wall Balls• Kipping Pull Ups • Burpees • Ring Row • Thrusters• Pull Ups • Push Ups • Push Press • Jerks

Benefits

• Anterior Fibers of Deltoid• Biceps

Other

Clasp Hand Forward Fold or Uttanasana with Clasp Hands

Muscles Stretched• Pectoralis Major

Do this pose everyday. It opens the shoulder girdle and the front of the chest and provides much needed mobility for movements like Ring Dips or Overhead Squats.

• Opens the shoulders and front of thechest• Relieves tension in trapezius and neckas well as lengthens the hamstrings

• Shoulder tightness can prevent a deepstretch in this position so use props if necessary.

• Hamstrings

For level down variation, feet are wider, knees are bent and a strap is used.

For level up variation, feet come together, legs are

straight.

Level UpLevel DownModifications/Substitutions

Alignment and Execution Tips• Start with the feet hips distance apart. Clasp the hands by the lower back.• Squeeze the shoulder blades together, keeping a slight bend in the elbow. On your exhale, fold forward.• Bring the hands up and over the head focusing on the stretch in the shoulders.• Breathe in this stretch for up to a minute, allowing gravity to slowly open shoulders. Modify if needed.


• Overhead Squats • Muscle Ups • Ring Dips • Wall Ball• Kipping Pull Ups • Burpees • Ring Row • Thrusters• Pull Ups • Push Ups • Push Press • Jerks

Benefits

• Anterior Fibers of Deltoid

Other

• Squeeze the shoulder blades together.

• To deepen the stretch, shift the hips forward, opening the front of the chest and shoulders.

Reverse Table Top or Ardha Purvottanasana

Modifications/Substitutions

• Slightly turn the hands out so that the first fingers point forward.

• Start seated with your feet on the ground and hips distance apart. Toes are pointing forward and yourhands are behind you. Fingers are pointing toward the heels.


• Biceps/ Biceps Tendon

Muscles Stretched

• Keeps the front of the chest andshoulders open

Reverse Table Top opens the shoulder girdle and the front of the chest and provides much needed mobility for movements like Muscle Ups or Overhead Squats.

• Pectoralis Major

• Extend the hips up, ground through the heels.

Level Down Level Up

• Lift the front of the chest (sternum) up and feel the collar bones widen. Keep the head neutral and gazeup.

• Clasp Hand Forward Fold is similarbut more challenging if you have extremely tight shoulders. Start here and work up to the more challenging variation.

Level Up- Start with the legs straight. Press

through the heels to lift the hips then open the

chest.

Level Down- Keep shoulders stacked over

wrist.


• Push Press/Jerk • Front/Back Squat • Sit Ups • Snatches/ OHS• GHD Sit Ups • Toes To Bar • L-Sit/L-Hang • Row• Thrusters • Burpees • Squat Cleans • Wall Ball Shots

Benefits

• Encourages thoracic spine mobility

Other

• Warms up the spine and strengthensspinal erectors

• Backbends are great after Deadliftsbecause the posterior chain is warm.

• Start by lying down on your back with your feetplanted on the ground, hips distance apart. • Walk the heels towards you until you can grazethem with the middle fingers.

• Draw the shoulder blades together coming onto theback of the shoulders. If possible, clasp the hands underneath you. • Press down through the upper arm bones andbroaden the chest. • Breathe here for up to 30 seconds, unclasp thehands and slowly lower the hips down. Rest for 2 breaths then repeat 2-3 times.

Bridge Pose or Setu Bandha Sarvangasana

Backbends like Bridge Pose are usually overlooked by Functional Fitness Athletes because of shoulder tightness. These types of postures are critical for mobility in the thoracic spine which is crucial in movements

like Push Presses and Snatches.

• Rectus Abdominis

• Encourages engagement in rhomboidsand awareness of back body

Muscles Stretched


Modifications/Substitutions Level Up

See Wheel Pose #79 for more details

• Transverse Abdominis• Iliopsoas• Chest

• Planting the heels down, begin to lift the hips,extending the tailbone towards the back of the knees.


Benefits

• Roll the outer left hip down to square off the hips. Extend your right arm out in front.• Bend the left knee and grab the foot with the right hand, thumb facing down.

• Hold this position for up to 30 seconds and switch.

• Press the foot into the hand. Draw the right shoulder blade towards the spine to deepen the stretch in thefront of the shoulder.

• Increases body awareness and balance whileopening up the front body

• Anterior Deltoid• Iliopsoas• Abdominals • Warms up the spine and encourages scapular

engagement

Alignment and Execution Tips• Starting in a table top position (hands under the shoulders, knees under the hips) extend the left legbehind you.

Half Kneeling Bow Pose or Ardha Danurasana

Half Bow Pose helps athletes recover from movements like Thrusters and Cleans by opening up the front body and stretching the hip flexors and shoulders. Beyond that, it teaches balance and body awareness.

Muscles Stretched

• Squats • Snatches • Wall Balls • Squat Cleans• Overhead Squats • Running • Rowing • Thrusters• Kettle Bell Swings • Box Jumps • GHD Sit Ups • V Ups


Benefits• Middle fibers of Deltoid• Teres Major• Supraspinatus and Infraspinatus• Levator Scapulae

• Start by lying on your belly. Then, sit up onto your forearms.• Thread the right arm by moving it under your left arm.• Then walk your left arm out to the right until you’ve reached your limit.• Move the body forward so you are laying more on top of the triceps.• Allow the chin to fall towards the triceps as you relax the head down.

• Slowly breathe in and out through the nose, relaxing the shoulders, neck and chest. Switch sides after aminute or so.

• Kipping Pull Ups • Push Press/Jerk • Push Ups • Kettlebell Swing• Butterfly Pull Ups • Overhead Squat • Handstands • Wall Balls

Crisscross Arms

Muscles Stretched


Shoulder tightness can play a major role in less than ideal form for movements such as Kipping Pull Ups and Overhead Squats. Over time, not only will form be negatively affected, but injury is more likely. Stretches like

this one, though hard, are crucial to preserve overall shoulder health.

• Muscle Ups • Shoulder Press • Toes to Bar • Kipping HSPU

• Relieves tension in the shoulders• Stretches muscles that are difficult to access like therotator cuff muscles• Keeps shoulders mobile for movements likeHandstands and Overhead Squats


• Overhead Squats • Muscle Ups • Ring Dips • Wall Balls• Kipping Pull Ups • Burpees • Ring Rows • Thrusters• Pull Ups • Push Ups • Push Press

Benefits

• Anterior Fibers of Deltoid

• Make adjustments as needed but this stretch should be felt in the front of the chest and shoulder.• After about 30 seconds in this stretch, slowly release by coming back onto the belly, then switch sides.

Prone Cactus Stretch

• Pectoralis Major

This stretch is the static version of a PVC pipe shoulder roll through used during warm ups for shoulder focused movements like OHS and Push Presses.

Muscles Stretched

• Jerks

• Start in a prone position lying on your belly. Bend the right elbow with the palm flat on the ground. Lookingat the right palm for reference, bring the elbow up so that it is a little higher than the right shoulder. • Walk the right hand out to the right a few inches to open the angle of the elbow.• Place the left palm on the ground, and on an exhale, roll onto the outer right hip. Relax the head down.

• Stretches the front of the shoulder girdle to prepareand recover from overhead movements • Counter balances the tightness in the front of thechest from slouching

• Biceps• Upper Back



Step 1 Step 2

• From here, reach the left arm around the back, palm facing out. Internally rotate the left shoulder. Walkthe left fingertips towards the right and claps them together if possible.


• If the fingertips don't touch, use a strap or band to modify (see Step 2). Breathe through the stretch andthen switch after about 30 seconds.

• Opens shoulders especially deeprotator cuff muscles

• Draw the right elbow in towards the midline (inline with the back of the head), making sure that the righttricep is rolling forward.

• Butterfly Pull Ups • Overhead Squats • Handstands • Wall Balls

• Anterior Deltoid• Rotator Cuff Muscles

Alignment and Execution Tips• Start by sitting on the heels with feet and shins together. Step 1; bend the right elbow and grab it with theleft hand.

Muscles Stretched• Triceps and Teres Major

• Releases tension in the shoulders andcreates space for better movement

Benefits

Cow Facing Arms or Gomukasana Arms

• Toes to Bar • Kipping HSPU• Kipping Pull Ups • Push Press/Jerk • Push Ups • Kettlebell Swings

Shoulder tightness can play a major role in less than ideal form for movements like Kipping Pull Ups and Overhead Squats. Over time, not only will form be negatively affected, but injury is increasingly more likely.

Stretches like this one, though hard, are crucial in overall shoulder health.

• Muscle Ups • Shoulder Press


Muscles Stretched• Latissimus Dorsi• Adductors• Internal/External Obliques• Quadratus Lumborum• Erector Spinae

Benefits

• Opens chest and shoulders

Other

• Start in a kneeling position. Extend the left leg out to the left with the left toes pointing forward.

• Lengthen your tailbone towards the ground.

• Place your left hand either below the left knee or above it for a light support.

• On your inhale, keep the right hip stacked over the right knee, lift your right arm up, palm facing to the left.

• On your exhale, extend through the side body and lean over to the left. Turn the right side of the chest up,resisting the urge to lean forward.

• After about 30 seconds, breathing in and out through the nose, gently bring the torso upright and switchsides.

Gate Pose or Parighasana


This stretch specifically targets the lats and the side body, muscles that get worked heavily during "pulling" movements. Use this pose to improve range of motion and form during the bottom of the swing during

Muscles Ups and Butterfly Pull Ups.

• Muscle Ups • Shoulder Press • Toes to Bar • SDHP• Kipping Pull Ups • Push Press/Jerk • Push Ups • Kettlebell Swing• Butterfly Pull Ups • Overhead Squat • Handstands • Wall Balls

• If there is discomfort under the bentknee, fold a mat underneath for extra padding or use an Abmat.

• Stretches the accessory musclesbetween the ribs

• Strict Pull Ups • Snatch • Kipping HSPU • Tire Sled Pull

• Improves range of motion in shouldergirdle


Benefits• Rhomboids• Spinal Erectors• Upper Trapezius


• On your exhale, begin to round the spine, bringing the chin to the chest.• Grounding through the hands, widen the upper back.• Push the space between the shoulder blades up towards the ceiling and draw the tailbone down.• If done with Cow Pose #26, cycle between both poses and hold each for a few breaths.

Cat Pose or Marjariasana

Cat Pose in combination with Cow Pose #26 gently lengthens the spine as well as stretches the front body and back body in preparation for all types of movement. Use this stretch after WOD's with movements like

Pull Ups or Snatches.

Muscles Stretched

• GHD Sit Ups • L-Sit/Hang • Sit Ups • Hollow Body Rocks• Toes to Bar • Snatches • Squats • DB Snatches• V-Ups • Overhead Squats • Kettlebell Swings • Clean/Jerk

• Start on your hands and knees. Hands should be lined up under the shoulders and knees should be underthe hips.

• Stretches rhomboids and encourages bodyawareness for scapular movement • Relaxes and stretches muscles in the neck andupper back


Benefits• Rectus Abdominis• Transverse Abdominis• Pectoralis Major • Passively opens the chest and warms up the spine

• On your inhale, drop the belly down, squeeze the shoulder blades together and draw the chest forward.• Begin to extend the tailbone up towards the ceiling.• Gaze over the nose to keep length in the back of the neck.• If done with Cat Pose #25, cycle between both poses holding each for a few breaths.

Cow Pose or Bitilasana

Muscles Stretched


Cow Pose, in combination with Cat Pose #25, gently lengthens the spine as well as stretches the front body and back body in preparation for all types of movement. Use this stretch after WODs with GHD sit ups, V-Ups

or Toes to Bar to stretch the abdominals.

• GHD Sit Ups • L-Sit/Hang • Sit Ups • Hollow Body Rocks• Toes to Bar • Snatches • Squats

• When done properly, Cow Pose encouragesscapular engagement in the upper back

• Start on your hands and knees. Hands under the shoulders and knees under the hips.

• DB Snatches• V-Ups • Overhead Squats • Kettlebell Swings • Clean/Jerk


Benefits

Thread the Needle Pose or Parsva Balasana

• Upper Trapezius

After movements like Pull Ups, Overhead Squats or Snatches, Thread the Needle is the ideal pose to stretch the spine and upper back as it is relatively simple and relaxing.

Muscles Stretched

• Muscle Ups • Shoulder Press • Toes to Bar • Bent Rows• Kipping Pull Ups • Push Press/Jerk • Push Ups • Kettlebell Swings• Butterfly Pull Ups • Rowing• Overhead Squat • Handstands

• Levator Scapulae• Rhomboids

• Encourages thoracic mobility and spinal rotation• Stretches the upper back and opens up theshoulder girdle

• Lengthen the right side of the torso while you twist the spine. Breathe here for up to two minutes, thenswitch sides.

• Back of Neck

Alignment and Execution Tips• Start in a table top position with the shoulders stacked over wrists and the hips over the knees.• Extend your left arm out to the left and, on your exhale, thread your left arm through over to the left.Bring the left shoulder to the ground.

• Relieves tension in the upper back, neck andshoulders • Spinal Erectors

• Walk the right hand over to the right, and on your exhale, press through the right palm and open the chesttowards the ceiling.


Benefits

• Relax and breath in this stretch for two minutes, then switch sides.

• Butterfly Pull Ups • Overhead Squat • Burpees • Wall Balls• Kipping Pull Ups

• Round the upper back and draw the chin in to the chest. Press the space between the shoulder blades backto deepen the stretch in the upper back.

Eagle Arms or Garudasana Arms

• Rhomboids Muscles Stretched

• Trapezius• Upper Back

• Stretches the muscles in the upper back aftermovements like Snatches and Pull Ups• Relieves tension in the upper back and neck

• Muscle Ups • Snatches • Toes to Bar • Kipping HSPU

Scapular mobility is essential for Functional Fitness Athletes. Movements like Snatches and Butterfly Pull Ups require the upper back to keep the chest open. This can produce tension and tightness in the neck and

upper back which is why this pose is so important.

• Cleans • Dumbbell Snatch • Kettlebell Swing

Alignment and Execution Tips• Start either in a kneeling or standing position. Bring the right bicep underneath the left tricep.• Wrap the right hand around trying to reach for the left palm.• Then, relaxing the shoulders, lift the elbows off the chest and move the hands away from the face.


Benefits

• Start by sitting on the shins with the knees and ankles together.• Place the top of the head on the ground in front of the knees.• Begin to rock to the back of the head relaxing and stretching the neck and upper back.

• Reach your arms towards your calves and grab for what you can.• Breathe here for up to a minute allowing the upper back to slowly open up.

• Relieves tension in shoulders, back and neck

Rabbit Pose or Sasangasana

• Upper Trapezius

Rabbit pose relieves tension in the neck and trapezius after high rep Wall Ball Shots, Snatches, Farmer's Carry and Tire Pulls.

Muscles Stretched

• Wall Ball • Snatches • Farmers Carry • Tire Pull• Ring Dips • Muscle Ups • Rope Climb • Back Rack Walks


• Make sure to go slow and place only the necessary amount of pressure on the head in order to find thestretch. We don't want to overload the cervical spine.

• Levator Scapulae• Rhomboids• Back of Neck

• Increases flexion of the spine and back muscles• Improves posture by lengthening the spine


Benefits Muscles Stretched

• Cleans • Cleans• Overhead Squats • Handstand Push Ups • Dumbbell Snatches • Ring Dips• Deadlifts • Kettlebell Swings

Plow Pose or Halasana

• Wall Ball • Snatches • Farmer's Carry • Tire Pull

• Most of the weight should be in the upper arm bones and breath here for up to 2 minutes, then slowlylower down.

• Start by lying on your back. On an inhale, bring the feet up and over, towards the ground behind the head.• Draw the shoulder blades and elbows together, then grab the low back. Lower the feet towards the grounduntil you feel a stretch in the entire length of the spine. If the feet don't touch, slightly bend the knees to let the feet hover overhead.


• Upper Trapezius

• Rhomboids• Back of Neck

• Levator Scapulae• Relieves tension in shoulders, back and neckespecially after movements like Handstand Push Ups

• Increases extension of the spine and back muscles


BenefitsAdductor brevis PectineusAdductor longus GracailisAdductor magnus Lower Back

• Starting from a seated position, bring the soles of the feet together and close to the groin.• Sit up tall with the sit bones pressing into the ground.• Interlace the fingers and wrap them around the outside edges of the feet.

• For extra leverage, use the forearms on the inner shins to press knees down further.• Stay in this pose for up to two minutes breathing in and out through the nose.

• On an exhale, begin to fold forward pressing the knees down. Keep the front of the chest open and theshoulder blades hugging in.

• Stretches inner groin and adductors to improverange of motion during below parallel squats • Releases tension in the lower back

Butterfly or Badhakonasana

Proper squat depth during air or weighted squats is stressed for any Functional Fitness Athlete's improved performance. Butterfly opens up the groin and inner thighs to encourage squats below parallel.

Muscles Stretched


• Squats • Snatches • Wall Balls • Squat Cleans• Overhead Squats • Running • Rowing • Thrusters• Kettle Bell Swings • Box Jumps • Lunges • Snatch Balance


• Kettlebell Swings• Tire Pull

Benefits

• Place the right foot on the outside of the left thigh, close to the left knee.• Then, sit evenly on both sit bones by pressing more weight into the right side.

• Compresses organs and aids in digestion

• Back Squats• Pull Ups• Back Extension

• Snatches• Wall Balls

• Hip Extension• Bent Rows

• Helps to maintain normal spinal rotation

• Start by sitting on the ground and bending the left knee so it points forward. Draw the ankle in towards theright sit bone.

• Take an inhale and sit up tall. Place your left tricep over the right knee and on your exhale, twist to theright. Place the right hand on the floor behind the hips to help rotate the torso to the right. • Open up the chest towards the right side, roll the right ribs back and the left ribs towards the inner rightthigh. Continue to breathe, twisting deeper on your exhales. Switch sides after about 30 seconds to a minute in this posture.

Seated Spinal Twist or Ardha Matsyendrasana

• Spinal Erectors Muscles Stretched

• Quadratus Lumborum• Serratus Posterior


• Stretches and releases tension in the spine

• Reduces back pain due to poor posture

For stiffness or tightness in the lower back, Reclined or Seated Spinal Twists are a great way to open up the back and relieve tension in the spinal erectors. Deadlifts, Oly Lifts and Kettlebell Swings strengthen the spine

but can also cause unnecessary tightness.

• Deadlifts• Overhead Squats• Front Squats


• Box Jumps • Front/Back Squat • Sit Ups • Run• GHD Sit Ups • Toes To Bar • L-Sit/L-Hang • Row• Thrusters • Burpees • Squat Cleans • Turkish Get Up

Benefits

• Feel the quads engage and the inner thighs roll inward and up.• Keep the tailbone extending towards the heels to prevent too much arch in the lower back.

• Gently works the whole spine

• Balances the body out after WODs that include anyof the movements listed above

• Start by lying your stomach on the floor with the hands placed on the ground by your floating ribs.• Press through the palms and the tops of the feet. Extend the chest forward and up as you straighten thearms. Feel the shoulder blades squeeze together as you broaden the chest.

Upward Facing Dog or Urdhva Mukha Svanasana

• Rectus Abdominus Muscles Stretched

• Transverse Abdominis• Iliopsoas• Wrists/forearms• Tops of feet


Upward Facing Dog is a perfect pre WOD stretch when paired with Down Dog #60. When used post WOD, it is great for keeping the front body open from hip flexors to shoulders.Use Upward Facing Dog after

movement in which a "crunch" occurs.

• Teaches the body to engage rhomboids. This widensthe front of the chest and improves posture for movements like Cleans and Snatches.


• Deadlifts • Squat Cleans (ME) • Back Extension • Farmer's Carry

Benefits

Other

Level Up- Wrap the left thigh over the right, then drop your knees over to the right. This

increases the intensity of

• Shift the hips to the left and, on your exhale, send the left knee to the right.• Extend the left arm out to the left. To continue the stretch up the back of the neck, gaze towards your leftfingers. As you breathe, you will notice your left knee will begin to drop towards the ground. • Breathe in and out through the nose for up to two minutes then switch sides. Level up or down ifnecessary.

• When moving into twists, allow thestretch to slowly open up the body. • For a more active twist, see SeatedSpinal Twist #32.


Level Down- Bring both knees together then

twist.

• Start by lying on your back with your left knee tucked into the chest and the right leg straight out in front.

Level Down Level Up

Reclined Spinal Twist or Supta Matsyendrasana


• Spinal Erectors• Quadratus Lumborum• Anterior Fibers of the Deltoid

Muscles Stretched

• Releases tension in the low and midback after deadlifts

Twists are a crucial part of your recovery after Deadlifts (ME or High Rep). Regardless of how perfect your form, tightness in the lower back can happen at any time. Use twists to stretch out the spinal erectors so

you can recover faster.

• Stretches the front of the shoulders


• Squats • Snatches • Wall Balls • Cleans• Overhead Squat • Box Jumps • Rowing • Thrusters

Benefits

• Drop the hips to the bottom of the squat.

• From here you can wiggle around, finding movement in the bottom of your squat. Stay in this squat forabout a minute or as long as it takes to feel the hips open up.

Yoga Squat or Malasana

• Spinal Erectors

Think of the Yoga Squat as the warm up to your air or weighted squat. Moving side to side for a few minutes will help open the hips in preparation for squats below parallel.

Muscles Stretched• Targets the muscles specifically associated with fulldepth squats and helps the hips mobilize before and after these types of movements

• Adductors and Inner Groin• Gluteals• Achilles • Improves mobility by allowing the body to spend

time in this position Alignment and Execution Tips• Start by setting up the feet wider than the hips with the toes turned out. Preferably, this position is widerthan your actual lifting squat to allow for greater depth in the hips.

• Make sure the heels are down, the weight is back and the torso is upright. Bring the palms together andpress the triceps into the inner knee opening up the inner groin.


• Squats • Snatches • Prowler • Pistols• Box Jumps • Cleans • Tire Pull • Kettlebell Swings• Lunges • Running • Deadlifts • Thrusters

Benefits

• Keep lifting the chest up and drawing your torso towards your right thigh and shin.

• Switch sides after about two minutes.

Seated Glute Stretch

This variation of Eye of the Needle Pose #37, is more active and uses leverage to deepen the stretch over time. This variation is recommended if you are recovering from a WOD with lots of pulling.

Muscles Stretched


• Gluteus Maximus• Gluteus Medius/Minimus

• Relieves tension and tightness inglutes after squats• Improves mobility in squats

• From a seated position, bring your left foot onto the ground. Flexing your right foot, place the right footover and above the left knee. • Placing the hands behind you, bring your butt towards your left ankle. Once you feel a good stretch, holdthis position.

• Every 5 breaths, scoot the hips closer towards the left foot.


• Squats • Snatches • Prowler • Pistols• Box Jumps • Cleans • Tire Pulls • Kettlebell Swings• Lunges • Running • Deadlifts • Thrusters

Modification/Variation

Eye of the Needle Pose or Sucirandhrasana

The glutes are the power house of the body and as such, get tight easily which can compromise mobility and form. This stretch is a great alternative to Pigeon Pose #38, especially if you have knee issues.

Muscles Stretched• Gluteus Maximus• Gluteus Medius/Minimus• Iliopsoas and groin

Benefits• Relieves tension and tightness inglutes after squats• Improves mobility in squats

Alignment and Execution Tips•Lie down on your back with both feet on the ground.Place the right foot over and above the left knee. Flex the right foot. • Draw the left knee in. Reach through the legs withthe right arm and grab for either the back of the left thigh or top of the left shin with both hands. • Allow the head to rest on the ground and the lowback to flatten. • Rest in this pose stretching the glutes for at leasttwo minutes, then switch.

For a more restorative version, try this stretch against a wall.


• Squats • Snatches • Prowler • Pistols• Box Jumps • Cleans • Tire Pulls • Kettlebell Swings• Lunges • Running • Deadlifts • Thrusters

Benefits

Level Down

Pigeon or Eka Pada Rajakapotasana

• Gluteus Medius/Minimus• Iliopsoas and groin


The glutes are the power house of the body and as such, get tight easily which can compromise mobility and form. If you are going to do a stretch everyday, do this one.

• Prevents knee pain and lower backpain

• Depending on tightness, keep the right foot close to the left hip. Inch the foot forward if there is no pain inthe right knee.

Place your right shin on top of a high box. Flex the foot. If you don't feel a stretch, get a higher box. Allow the shin to relax down onto the box.

Muscles Stretched• Gluteus Maximus

• Relieves tension and tightness inglutes after squats• Improves mobility in squats

• Starting in Down Dog #60, bring the right shin forward and place it on the ground. Keep the right footflexed. The right knee should be to the right of the hip. Extend the left leg back. Roll towards the front of the left hip so the hips are square towards the ground.


• Once you feel an intense stretch in the glute, walk the hands forward, resting the forehead on the groundor on your hands. If at any time there is pain in the right knee, drop down a level to either the variation below or Eye of the Needle Pose #37.• Breathe in and out slowly through the nose and stay with the stretch for at least two minutes.

Level Up. See Pigeon Pose with a Twist #39 for full instructions


• Squats • Snatches • Back Extensions • Pistols• Box Jumps • Cleans • Tire Pull • Kettlebell Swings• Lunges • Running • Deadlifts • Thrusters

• Gluteus Maximus

Benefits

• Thread the left arm through over to the right andcome onto the left shoulder. • Breathe in and out slowly through the nose and staywith the stretch for at least two minutes.

• Relieves tension and tightness inglutes after squats

• If you experience pain in the knee,back off and level down.

• Starting in Down Dog #60, bring the right shinforward and place it on the ground. Keep the right foot flexed. The right knee should be to the right of the hip. Extend the left leg back. Roll towards the front of the left hip so the hips are square towards the ground. • Depending on tightness, shift the right heelforward, but only if this doesn't hurt the right knee. • Once you feel an intense stretch in the glute, walkthe hands forward, resting the forehead on the ground or on your hands.

Modifications/SubstitutionsLevel Down. See Pigeon Pose #38 for full Instruction

Pigeon Pose with a Twist

• Gluteus Medius/Minimus


• Iliopsoas and groin

The glutes are the power house of the body and as such, get tight really easily which can compromise mobility and form. Try this variation to deepen Pigeon Pose #38. Adding a twist will relieve the back after

Deadlifts or Back Extensions.

Other

• Improves mobility in squats

• Lower Back

• Stretches the entire spine

Muscles Stretched


• Squats • Prowler• Box Jumps • Tire Pull• Lunges • Deadlifts• Snatches • Pistols• Cleans • Kettlebell Swings• Running • Thrusters

Benefits

• Works balance and coordination while stretching

• Bring the right foot over and above the left knee.Keeping the chest tall, slightly bend the left knee. • Begin to sink the hips back as though you wereabout to sit in a chair, and then down. Deepen the bend in the left knee. • Place the palms together or place the hands on theright shin. Hold onto a pole or box for balance if necessary. • Stay in the stretch for 2 minutes. Level up ifnecessary.

• Starting in a standing position, draw the right kneeinto the chest and flex the right foot.

Figure Four or Eka Pada Utkatasana

The glutes are the power house of the body and as such, tighten easily which can compromise mobility and form. If you are going to do a stretch every day, do this one.


• Gluteus Maximus• Gluteus Medius/Minimus

• Improves mobility in squats• Relieves tension and tightness in glutes after squats

Modifications/SubstitutionsLevel Up

Approaching this variation from the same place, begin to fold forward reaching for the ground. Sink the hips lower. Use a plate or block for support.

Muscles Stretched


• Wall Balls • Heavy OHS • Front Squats• Good Mornings • Heavy Cleans • Back Extensions • Box Jumps

• Snatches • Farmer's Carry • Split Jerks

Benefits

• Breathe in this posture for 30 seconds while you allow the back to release.

• Relieves tension and compression in the lower backand neck • Stretches the outer hips and inner groin

• Start by sitting evenly on the sit bones and bringing the soles of the feet together. From there, extend thefeet out 2 feet in front of you so you make a diamond shape with the legs.

• Keeping the sit bones firmly grounded, start to fold forward rounding the back, reaching your forehead toyour heels.

Extended Butterfly or Extended Baddha Konasana

• Spinal Erectors

This pose is great after heavy deadlifts, wall balls or movements where there is a lot of spine compression.

• Interlace the fingers and wrap them around the outer feet.

Muscles Stretched

• Gluteus Maximus• Outer Hips• Iliotibial Band • Opens up spine and back body separately from

lower posterior chain • Upper Neck


• Deadlifts

• GHD Sit Ups


BenefitsPectineusGracailisLow Back

• As you breathe here for up to two minutes, roll the tops of the thighs back to keep the toes pointing upand preventing the upper thighs from collapsing forward. • For a more restorative version, lay on your back, close to a wall, and send the legs up the wall and thenwiden them. Allow gravity to slowly open up the inner groin and adductors.

• Lunges • Snatch Balance

• Relieves tension in posterior chain from deadlifts orsprints • Stretches the lower back and hamstrings• Encourages external rotation of the femurs forimproved body awareness during squats

Adductor brevisAdductor longusAdductor magnusHamstrings

Alignment and Execution Tips• Start seated with the legs straight out in front. Sit up tall, flex the feet and engage the quads.• Extend the legs out wide, only to the point at which you can't sit up tall, then bring the legs slightly closertogether. • On your exhale begin to fold forward keeping the feet flexed and the knees pointing up. Focus onlengthening the spine as you fold.

Side Splits or Samakonasana

Muscles Stretched

Side Splits focus on opening up the groin, adductors and hamstrings all of which play an important role in movements like Squats, Deadlifts and Kettle Bell Swings. Use this stretch for recovery for almost all posterior

chain movements to keep the hips and lower back open and mobile.

• Squats • Snatches • Wall Balls • Squat Cleans• Overhead Squats • Running • Rowing • Thrusters• Kettle Bell Swings • Deadlifts


• Kettlebell Swing

Muscles Stretched Benefits• Quadratus Lumborum • Adductors• Latissimus Dorsi • Obliques• Erector Spinae • Hamstrings • Opens the chest and the shoulders

• Keep extending through the right fingertips. Bring your left arm to rest inside of your left thigh.

• Breathe here for up to two minutes, then switch sides.

• As you stretch the right side of the body, turn the right side of the chest up toward the ceiling as you rollyour right shoulder behind you.

Side Split Side Stretch or Upavistha Konasana Variation


Side Splits with a Side Stretch focuses on opening up the groin and hamstrings while stretching the lower back and side body all of which play an important role in full body movements like Wall Ball Shots and

Thrusters.

• Muscle Ups • Squats • Toes to Bar• Kipping Pull Ups • Thrusters • Cleans

• Extend the right arm up and bring the bicep by the ear. On an inhale, lengthen the side body, and on anexhale reach your right fingers towards your left toes.

• Stretches the accessory musclesbetween the ribs

• Start seated with the legs straight out in front. Sit up tall; flex the feet and engage the quads.• Extend the legs out wide, only to the point at which you can't sit up tall, then bring the legs slightly closertogether.

• Snatch• Butterfly Pull Ups • Wall Balls • Clean Pulls • Strict Pull Ups


• Snatches • Wall Balls • Cleans • Air Squats• Burpees • Lunge Walk Steps • Front/Back Squats • ME Box Jumps• Overhead Squats • Running • Rowing • Thrusters

• IT Band• Groin

• With the elbows on the inside of the knees, bring the heels to stack over the knees.• Lengthen the tailbone towards the ground and, on an exhale, draw the feet down.

• Start in a reclined position on your back. Bring the knees into the chest and grab the outside of the feetwith the hands.

• Breathe here for up to two minutes.


• Pectineus• Adductors• Gluteals

• Improves mobility by allowing the body to spendtime in this position

Muscles Stretched

Happy Baby or Ananda Balasana

• Targets the muscles specifically associated with fulldepth squats and helps the hips mobilize before and after these types of movements

This stretch mimics a squat but allows the lower back to release while you stretch the inner groin and adductors. Posterior chain movements like Snatches, Squat Cleans and Thrusters benefit the most from this

stretch.

Benefits• Lower Back


• Snatches • Wall Balls • Cleans • Air Squats• Burpees • Lunge Walk Steps • Front/Back Squats • ME Box Jumps• Overhead Squats • Running • Rowing • Thrusters

Benefits

• IT Band• Iliopsoas

• With the elbow on the inside of the knees, bring the right heel to stack over the knee.• Lengthen the tailbone towards the ground and on an exhale, draw the foot down.• Anchor the left hip down and extend through the left heel.• Breathe here for up to two minutes and then switch sides.

Half Happy Baby or Ardha Ananda Balasana

Muscles Stretched• Pectineus • Targets the muscles specifically associated with full

depth squats and helps the hips mobilize before and after these types of movements

• Adductors• Gluteals

• Improves mobility by allowing the body to spendtime in this position

Alignment and Execution Tips• Start in a reclined position on your back. Bring the right knee into the chest and grab the outside of thefoot with the right hand.

Posterior chain movements benefit most from this stretch as it focuses on stretching the inner groin, adductors and hip flexors as well as releasing tension in the lower back.

• Lower Back


• Box Jumps • Muscle Ups • Kettlebell Swings • Burpees• Wall Ball Shots • Back Squats • Row • Back Extensions• Toes to Bar • Lunge Walk Steps • Run • L Sit/L Hang• GHD Sit Ups • Kip Swings • Pistols • Front Squats

Benefits

Other

• Begin to sink the hips down focusing the stretch on the front of the left hip.• Lengthen the tailbone down towards the ground while curling the front of the pelvis up.• Hold here for up to two minutes and switch sides.

Level Down. Low Lunge

• Square the hips by extending the outer right hip back.

Level Up. See Extended Low Lunge #47 for full instructions

Low Lunge or Anjaneyasana

• Opens hip flexors after movementslike Toes to Bar, GHD Sit Ups or Box Jumps


• Ground through the front heel and tuck the back toes.

• Start by stepping the right foot forward and bringing the back knee down. Front foot and back knee shouldbe about inner hips distance apart.


• For extreme tightness, foam roll oruse a lacrosse ball first to release tension in the hip, then stretch.

• Iliacus• Psoas Major and Minor• Rectus Femoris (Quad)

Muscles Stretched


• Box Jumps • Muscle Ups • Kettlebell Swings • Burpees• Wall Ball Shots • Back Squats • Row • Back Extensions• Toes to Bar • Lunge Walk Steps • Run • L Sit/L Hang• GHD Sit Ups • Kip Swings • Pistols • Front Squats

Benefits

Other

• Lengthen the tailbone down towards the ground while curling the front of the pelvis up.

• Hold here for up to two minutes and switch sides.

• Opens hip flexors after movementslike Toes to Bar, GHD Sit Ups or Box Jumps

Extended Low Lunge or Anjaneyasana


• Extend the left arm up. Lengthen the side body then reach over to the right and slightly back to feel thestretch extend up the abdominals.

• For extreme tightness, foam roll oruse a lacrosse ball first to release tension in the hip, then stretch.

Muscles Stretched

• Begin to sink the hips down, focusing the stretch on the front of the left hip.

• Start by stepping the right foot forward and bringing the back knee down. The front foot and back kneeshould be about inner hips distance apart.• Square the hips by extending the outer right hip back.

Low Lunge Extended Low Lunge (Arm Up, Toe Tucked)

Modifications/SubstitutionsLevel Down Level Up

• Iliacus• Psoas Major and Minor• Rectus Femoris (Quad)


• Burpees • Muscle Ups • Kettlebell Swings • Box Jumps• Row • Back Squats • Back Extensions • Wall Balls• Run • Lunge Walk Steps • L Sit/L Hang • Toes to Bar• Pistols • Kip Swings • Front Squats • GHD Sit Ups

Benefits

Muscles • Iliopsoas• Pectineus

Other• If the hip flexors are extra tight ortender, use a foam roller to massage the front of the hips before continuing with this stretch. Alignment and Execution Tips

Level Down- If tightness prevents you from easily grabbing the back foot,

wrap a strap or band around the ankle.

Twisted Monkey or Parivrtta Eka Pada Rajakapotasana

• Hold for up to two minutes and then switch sides.

• Step the right foot forward and to the right of your hip. Point the front toes out, keep the front kneehugging into the right shoulder and the back toes untucked. • Bend the back knee and grab the foot with the right hand. Allow the foot to fall into the hand to relax thehamstring and prevent cramping. • Draw the heel in towards the butt to deepen the stretch in the left psoas.

Hip flexors can tighten up quickly if not properly mobilized and stretched after workouts. Long hip flexors are crucial for allowing full extension in Snatches, Cleans and Box Jumps.

• Specifically targets the hip flexors andinner groin for deeper squats and full extension in lifts

• Quads• Gluteals

Level Up- Drop down onto the left forearm and

square shoulders towards the ground.



• Lunge Walk Steps • Wall Balls • Squat Cleans • Air Squats• Front/Back Squats • Snatches • Burpees • ME Box Jumps

• Pectineus• Adductors• Gluteals

Other

• Keep the chest extending forward, lengthening the spine.

• Hold this stretch for up to two minutes then switch sides.

Step 1 Step 2

• Continue to Step 3 for an additional stretch in the back leg. Tuck your back toes, straighten the leg butkeep the spine long. If the spine becomes rounded, drop the back knee down.

Lizard or Utthan Pristhasana

• Start with Step 1. Step the right foot forward, outside of the right hand and bring the left knee down. Pointthe front toes out, keep the front knee hugging into the right shoulder and the back toes untucked.


Muscles Stretched

• Low Back• IT Band• Iliopsoas

Depending on where you are tightest, you will feel this stretch more in certain areas.

Step 3

• Opens groin, hip flexors and outerhips for improved mobility in squats

Benefits

• Use the pictures as a reference foreach step in deepening the stretch in this posture.

• Relax the hips. For a deeper stretch, move to Step 2 with the forearms on the ground. You can place aplate or a block under the forearms to make it easier.


Muscles Stretched• Adductor Magnus• Adductor Longus• Adductor Brevis• Pectineus• Gracilis

Benefits

Other

• Set up your feet to be at least 3ft apart. This should be more than your lifting squat width.• Toes should be turned out so that the knees track over the toes.• Bend the knees and place your forearms on the inner knees or thighs.• Press the forearms into the knees as you sink the hips lower.• Gradually deepen the stretch as you breathe.

• Lunge Walk Steps

• For a more intense version of thisstretch use Frog Pose #51.

• Broad Jumps

Goddess Pose or Utkata Konasana

This stretch specifically targets the adductors which can be a factor in squat mobility and depth. Practice this pose pre and post WOD to keep the hips open and mobile.

• Stretches the adductors which canprevent depth when squatting

• Air Squats• Running• Box Jumps

• Squat Cleans• Burpees• ME Box Jumps

• Wall Balls• Front/Back Squats • Overhead Squats

• Snatches

• This pose can be used pre-WOD as awarm-up by swaying the hips side to side while simultaneously moving up and down. • Foam rolling this area prior tostretching will help improve the quality of stretch.



Benefits• Pectineus• Gracilis

• Start on the hands and knees. Begin to slowly move the knees away from each other.

• Every 5 breaths or so, slowly inch the knees farther away from each other and reset the hips.

• Squats• Overhead Squats• Kettle Bell Swings

• Snatches• Running• Box Jumps

• Wall Balls• Rowing• Lunges

• Squat Cleans• Thrusters• Snatch Balance

• Releases tension in the lower back

Muscles Stretched

Frog or Bhekasana

Proper squat depth during air or weighted squats is important for any Functional Fitness Athlete's improved performance. Frog pose opens up the groin and inner thighs to allow for full depth.

• Shift the hips back to focus the stretch directly on the inner groin. Hips should be slightly below the kneeline.

• Once the knees have reached maximum width, place the inner edges of the feet on the ground with thetoes facing out.


• Adductor brevis• Adductor longus• Adductor magnus

• Stretches inner groin and adductors to improverange of motion during full depth squats


Benefits

• Hamstrings

• Starting in Wide Leg Forward Fold, turn the left toes out as if your left leg were in a squat.• Bend your left knee. Keeping the left heel down, relax the outer hips all the way down.• Flex your right foot; point the toes up towards the ceiling and ground down through the heel.• Keep a slight bend in your right knee.• Press your left triceps into your left knee to open up the inner groin.

Half Squat or Ardha Malasana

• Achilles

Muscles Stretched


• Spinal Erectors• Adductors and Inner Groin• Gluteals

• Targets the muscles specifically associated with fulldepth squats and helps the hips mobilize before and after these types of movements

Half Squat is a great way to improve mobility in your full squat. Working one side at a time to address imbalances within the body and using this as a warm up before your full squat will help increase range of

motion.

• Make sure the left heel stays on the ground. If you are unable to get the heel down, raise the hips up orplace a plate under your heel.

• Squats• Overhead Squats

• Snatches• Running

• Wall Balls• Rowing

• Squat Cleans• Thrusters

• Squat Cleans • Box Jumps • Broad Jumps • Prowler

• Improves body awareness and provides insight intothe difference in flexibility between sides of the body


• Squats • Snatches • Prowler Push • Pistols• Box Jumps • Cleans • Tire Pull • Kettlebell Swings• Lunges • Running • Deadlifts • Thrusters

Muscles Stretched• Gluteus Maximus• Gluteus Medius/Minimus• Groin and Pectineus

Benefits

Other:

• Place the hands on the tops of the thighs and press down.• Sit up tall and, on your exhale, fold forward.

• Bring your right knee into the chest, flex the right foot and placethe right shin on top of the left shin. • Stack the right foot on top of the left knee. Stack the right kneeon top of the left foot.

• Relieves tension and tightness in theglutes after squats• Improve mobility in squats

Modifications

Place the right shin in front of the left while keeping the feet flexed.

Alignment and Execution Tips• Start in a seated position. Place your left shin on the ground. Flexthe left foot and line the left heel up straight across from the left knee.

Double Pigeon or Agnistambhasana

Tightness in the inner hips and groin can cause internal rotation of the thighs during the phases of Olympic lifts or explosive jumps. To maximize power during lifts and jumps, mobility in the hips is encouraged.

Level Down

• Improves external rotation of the hipjoint

• If you have any knee pain or this poseisn't accessible, choose the modification below.


• Squats • Snatches • Prowler • Pistols• Box Jumps • Cleans • Tire Pull • Kettlebell Swings• Lunges • Running • Deadlifts • Thrusters

• Gluteus Maximus• Gluteus Medius/Minimus• Groin and Pectineus• Piriformis

Benefits

Other:

• Lengthen the right tailbone down.• Keep the torso upright unless you need to deepen the stretch, then fold forward.

• Start by sitting on the ground and bending the left knee so it points forward, drawing the ankle in towardsthe right sit bone. • Bring the right thigh over the left thigh. Rock the weight forward to come onto the knees. This will allowyou to stack the right knee over the left knee.

• Breathe here for up to two minutes and then switch sides.• To come out of this pose, rock forward onto your hands and then slowly unwind the legs.

• Improves external rotation of the hipjoint

• If you experience knee pain, move to themodified version of Double Pigeon #53.

• Flex the feet to stabilize the knee joint.

Cow Facing Legs or Gomukasana


• Relieves tension and tightness in glutesafter squats• Improves mobility in squats

Tightness in the inner hips and groin can cause internal rotation of the thighs during the phases of Olympic lifts or explosive jumps. To maximize power during lifts and jumps, external rotation and mobility in the hips

is encouraged.

Muscles Stretched


• Squats • Snatches • Prowler Push • Pistols• Box Jumps • Cleans • Tire Pull • Kettlebell Swings• Lunges • Running • Deadlifts • Thrusters

• Sit up tall to start. If the hips allow, slowly reach the hands behind you and lean back. Every 3-4 breaths,slowly walk the hands back. • Stay here for up to two minutes. To slowly release, bring the hands forward and swing the right footaround. Shake out the leg before switching sides.

Hurdle Stretch

This is a very unique stretch in that it targets the internal rotators of the hips. Enter this stretch with caution. If there is any pain in the bent knee, skip this stretch.

Alignment and Execution Tips• Start in a side split position. See Side Splits #42 for more details. Bend the right knee and draw the ankleclose to you, keeping the toes pointed.


• Hips • Shoulders/Chest • Calves • Adductors

Silver Surfer or Baddha Virabhadrasana

Silver Surfer is a more active pose then most of the other stretches featured in this book. This pose stretches the hips, shoulders, chest, ankles and adductors all while improving balance and focus. Use Silver Surfer on

recovery days to stay active and work on balance and core engagement.

Muscles Stretched


• Relax the neck and breath slowly through the nose. Keep grounding through the feet. After about 30seconds, on an inhale, rise all the way up to stand, then switch sides.

• Start by standing with the feet together. Step the left foot forward and come into a lunge stance. Feetshould be about hips distance with the left toes pointing forward. • Turn the right toes out about 45 degrees (so that they point towards 1:30 on a clock). Once you find a solidstance, walk your left foot to the left two more inches.

• Clasp the hands by the lower back. If this is not accessible, use a band. Roll the shoulders down and drawthe shoulder blades together. • On an inhale, lift the chest. On an exhale, bow forward and bring the left shoulder inside of the left knee.Scoop the left sit bone towards the midline.

• Ground through the left heel. At the same time, press the outer edge of your right foot down.


Benefits

• Opens the chest and the shoulders• Internal/External Obliques

• Breathe here for up to two minutes, then walk the hands over to the other side and repeat.

Child's Pose Side Stretch or Balasana Variation

This version of Child's Pose is great for warm-up as it gently opens up the lats and hips for movements like Squats and Pull Ups.

Muscles Stretched• Latissimus Dorsi

• Butterfly Pull Ups • Overhead Squat • Handstands • Wall Balls

• Glutes• Stretches the accessory muscles between the ribs

• Elongates side body and stretches low back andouter hips

• Muscle Ups • Strict Pull Ups • Toes to Bar • SDHP• Kipping Pull Ups • Push Press/Jerk • Push Ups • Kettlebell Swing

• Quadratus Lumborum• Erector Spinae

Alignment and Execution Tips• Start on your shins with the toes together and untucked. Knees should be wider than the torso.• Walk the hands forward and allow the forehead to rest on the mat (if it doesn't, use a block or plate).

• Press down with the right palm while lengthening the right side of the body and extending the outer righthip back.

• On an exhale, walk the hands over to the left. Place the right palm on top of the left hand.


Benefits

• Draw the right hip back slightly to increase the intensity of the stretch on the outer right hip.• Breathe in this forward fold for up to two minutes then switch sides.

• Targets the iliotibial tract which emerges fromthe gluteal fascia

• Start by standing with the right ankle crossed over the left. Keep the slight bend in the right knee as youfold forward. • Depending on the tightness of your hamstrings, either place your hands on the shins, a plate or theground.

Ankles Crossed Forward Fold or Uttanasana Variation

• Iliotibial Band Muscles Stretched

• Mid and Low Back• Hamstrings

Pain in the IT band for a Functional Fitness athlete is most likely caused by tightness in the surrounding muscles. Stretching not only the IT band but the glutes, quads and hamstrings will provide overall relief from

tightness in this area.


• Relieves tightness in the outer hips

• Stretches the hamstrings and lower back


Benefits

• Use the exhales to gradually deepen the twist and the inhales to sit up taller.• Breathe here for up to a minute and then switch sides.

Revolved Seated Staff Pose or Utthita ParivrttaPaschimottanasana

• Iliotibial Band Muscles Stretched

• Mid and Low Back

Pain in the IT band for a Functional Fitness Athletes is most likely caused by tightness in the surrounding muscles. Stretching not only the IT band but the glutes, quads and hamstrings will provide overall relief from

tightness in this area.

• Alleviates pain and reduces symptoms of IT BandSyndrome• Keeps the area of the outer hip mobile• The twist portion of the stretch massages theorgans and aids in digestion

• Start by sitting with the legs straight out in front. Grab for the outside of the right foot with the left hand.Your thumb should be facing down. • Grounding the sit bones, extend the spine and sit up tall. Begin to open the chest towards the right sideplacing the right hand behind you. • From here, extend the right leg to your degree. You should feel an intense stretch along the outer hip anddown to the outer right knee.


• Hamstrings• Calves


• Gastrocnemius/Soleus (Calf Muscles)


• Hold down dog while you breathe through the nose for up to 2 minutes.

• Running • Handstand Prep • Prowler • Pistols• Double-Unders • Snatches • Sprints • Power Cleans

Downward Facing Dog or Adho Mukha Svanasanasa

• Deadlifts • Back Extension • Box Jumps • Tire Drag

This stretch should be done everyday regardless of the days WOD. Downward Facing Dog stretches the shoulders, back, hamstrings and calves.

• Start in a plank. Shift the hips back and walk the feet towards the hands 2 inches or so.

• Once the maximum extension of the spine is reached, begin to slowly straighten the legs, drawing theheels down. Relax the neck and gaze in between your feet.

Muscles Stretched Benefits• Calcaneal Tendon (Achilles) • Stretches the back body- specifically the calves,

hamstrings and spinal erectors• Hamstrings • For a great active warm up, transition between

Plank Pose and Downward Facing Dog• Lower Back• Shoulders • Post WOD, use this pose to slow down the breath

and keep the back body open • Chest

• Place the feet hips distance apart and the hands shoulder distance apart. Turn the hands out slightly sothat the first finger of each hand points forward.• Bend the knees slightly, press through the palms as though to push the mat away. Send the outer hips up,keeping the spine long. Feel your tailbone extend towards ceiling.


Benefits• Latissimus Dorsi• Internal/External Obliques• Quadratus Lumborum

• Breathe in this position for approximately 30 seconds and then switch.

• Bend the knees slightly, press through the palms as though to push the mat away. Send the outer hips up,keeping the spine long. Feel your tailbone extend towards the ceiling. Then straighten the legs. • Draw both heels over to the right side so the feet become parallel with the back of the mat. Keep the hipshigh as you press down through your left palm elongating the left side of the body.

Muscles Stretched• Stretches lats and side body to prevent closing ofthe shoulder joint • Stretches and lengthens back, shoulders andhamstrings

• Place the feet hips distance apart and the hands shoulder distance apart. The first finger of each handshould point forward to turn the hands out slightly.

• Strict Pull Ups • Snatch • Kipping HSPU • Tire Sled Pull

• Start in plank pose, then shift the hips back and walk the feet forward two inches.Alignment and Execution Tips

• Kipping Pull Ups • Push Press/Jerk • Push Ups • Kettlebell Swing• Butterfly Pull Ups • Overhead Squat • Handstands • Wall Balls

Down Dog Side Stretch or Adho Mukha SvanasanaVariation

This stretch specifically targets the lats and the side body, muscles that get worked heavily during "pulling" movements. Keeping these muscles open will help create better positioning for Handstands, Kipping Pull Ups

and Push Presses.

• Muscle Ups • Shoulder Press • Toes to Bar • SDHP


Benefits

• Shifting the weight forward towards the toes and lifting the sit bones up, grab opposite elbows.• Keep a slight bend in the knees by contracting the quads, lifting the knee cap.• For additional benefit, sway side to side and shake out the head.• Overtime the body will fold deeper as you breathe into the stretch.• Hang in this position for up to two minutes.

Standing Forward Fold or Uttanasana

• Energizes the body on recovery days

• Spinal Erectors Muscles Stretched

• Provides an intense stretch for the hamstrings andlumbar curve while being restorative and relaxing at the same time

• Hamstrings• Calves

• Deadlifts • Back Extension • Box Jumps

• Double Unders • Snatches • Sprints

This passive forward fold elongates the back body gradually and is great for pre or post WOD warm up or cool down. If you experience back pain from any movement, use this to gently stretch the lower back and

hamstrings.

• Running

• Starting with the feet hips distance apart and the toes pointing forward, begin to fold at the hips on yourexhale.

• Power Cleans

• Tire Drag• Handstand Prep • Prowler • Pistols



Benefits• Stretches the lower back and hamstrings

• Reach the arms up and, on your exhale, lead with the chest to fold forward.• Grab the toes. If necessary, use a strap or band around the arches of the feet.• Keep the back of the neck long.• Continue to extend the chest out as you breathe through this stretch for up to 2 minutes.

Seated Forward Fold or Paschimottanasana

Movements like deadlifts or sprints can create tightness in the hamstrings and lower back. Keep the posterior chain mobile by incorporating this stretch into every post WOD recovery.

Muscles Stretched


• Spinal Erectors• Hamstrings• Calves

• Deadlifts • Back Extension • Box Jumps • Tire Drag• Running

• Relieves tension in posterior chain from Deadlifts orSprints

• Start seated with the legs straight out in front. Sit up tall, flex the feet and engage the quads. Roll the topsof the thighs towards one another.

• Handstand Prep • Prowler • Pistols• Double Unders • Snatches • Sprints • Power Cleans


• Tire Pull

Benefits

• Spinal Erectors• Adductors• Gastrocnemius

• Start by sitting with the legs extended out in front.

• Grounding through the sit bones, place your lefthand beside you and reach the right arm up.

• Breathing slowly, allow the stretch to deepen overtime. Hold this stretch for at least a minute and then switch sides.

• On your exhale, leading with the chest, reach forthe outside of the left calf or ankle. Square the torso towards the left leg by drawing your right side ribs towards the inner left thigh. • Then, grab for the foot or ankle with both hands.Use a strap (as shown) if grabbing your foot is not an option.

• Draw the right foot in towards the inner left thigh. Ifyour right knee begins to hurt, place the foot at the inside of the left calf.


Muscles Stretched• Hamstrings

• Gently stretches outer hips and innergroin • Stretches ankles and calves


• Stretches hamstrings and lower back

Head to Knee Forward Bend or JanusirsasanaThis particular stretch should be a staple of your regular post WOD stretching routine. Janusirsasana targets

the hamstring, low back and hips. If Seated Forward Fold #63 is too much on the low back, this is a great modification.

• Deadlifts • Back Squats • Hip Extension• Running • Rowing • Snatches• Front Squats • Back Extension • Wall Balls

• Weighted GoodMornings


• Deadlifts • Back Extension • Prowler Push • Sprints• Running • Box Jumps • Pistols • Squats

Other

• Opens up the hamstrings, preventingtightness in the lower back

Level Down Level Up

• Flex the right foot, keep a slight bend in the knee. Place the hands on the ground (see below to level down)and extend the chest forward and down towards the right shin.

• Approach hamstring stretches slowly.Deepen the stretch over time.

• During this stretch play with pointingand flexing. Notice the change in position of the stretch along the back of the leg.

Use a plate or block under the knee for support. Reach chest farther towards the shin.

Half Split or Ardha HanumanasanaHamstrings play a critical role in movements like Deadlifts and Running and tend to tighten up quickly. This

can cause pain in the IT band and lower back as well as round the back during squats.


• Improves mobility in squats

Benefits

Muscles Stretched• Biceps Femoris

• Turn the right pinky toe, towards your face. Then square the hips drawing the right outer hip back. Rightaway you will notice a change in the intensity and position of the stretch. • Breathe here for up to two minutes and then switch sides.

Alignment and Execution Tips• Start by kneeling. Bring the right foot forward so that the hips are still stacked over the left knee.

• Semitendinosus• Semimembranosus


Benefits• Hamstrings• Inner Groin• Lower Back

• Start with the legs 3-4 feet apart and the toes slightly turned in.• Fold forward from the hips. Place the hands on the ground, a plate or a block.• Rock the weight more towards the toes and send the outer hips up.• Relax the neck and let the head hang heavy to allow for the spine to release.

• Sprints • Cleans

• Stretches and lengthens hamstringsand inner groin

Wide Leg Forward Fold or Prasarita Padottanasana

Hamstrings play an important role in functional movements and can tighten up quickly. Not only does this pose stretch the hamstrings when recovering from movements like Deadlifts or Sprints, but it stretches the

calves, inner thighs and lower back. Use this pose as a warm up or recovery for almost any movement.


• Deadlifts • Back Extension • Box Jumps • Tire Drag• Running • Handstand Prep • Prowler • Pistols

Muscles Stretched

• Double Unders

• Relieves tension in lower back andshoulders

• Snatches


Benefits

• Anterior Fibers of Deltoid• Biceps

• Start with the legs 3-4 feet apart and the toes slightly turned in.

• Rock the weight towards the toes and widen the outer hips to deepen the stretch in the hamstrings.

• Relieves tension in trapezius and neckas well as lengthens hamstrings • Stretches and lengthens hamstringsand inner groin


• On your exhale, hinge from the hips and fold forward.• Bring the hands up and over the head focusing on the stretch in the shoulders.• Breathe in this stretch for up to a minute, allowing gravity to slowly open the shoulders.

• Clasp the hands by the low back (use a band or strap if clasping your hands is not possible). Squeeze theshoulder blades together, keeping a slight bend in the elbows.

Muscles Stretched• Pectoralis Major• Hamstrings

• Inner Groin• Lower Back

Wide Leg Forward Fold C or Prasarita Padottanasana C

This duel shoulder and hamstring stretch is great for warm up as well as recovery. Full body movements like Snatches benefit from open shoulders and warm hamstrings.

• Handstand Prep• Snatches• Tire Drag

• Running• Rowing

• Burpees• Wall Ball• Thrusters • Back Rack Jerks• Overhead Squats

• HSPU• Snatch Balance


• Deadlifts • Running • Snatches • Cleans• Rowing • Thrusters • Wall Balls • Snatch Grip Dead Lift

Benefits

• Calves

Other

• Start with the legs 3-4 feet apart and the toes slightly turned in.• Fold forward from the hips. Place the hands on the ground, on a plate or a block.• Rock the weight more towards the toes and send the outer hips up.

• Spinal Erectors• Quadratus Lumborum• Hamstrings and inner groin

• Use this stretch to warm up theposterior chain switching sides quickly.

Revolved Wide Leg Forward Fold or Parivrrta PrasaritaPadottanasana

* See Wide Leg Forward Fold #66 for details Reach the right hand for the outside of the left foot. Wrap the left arm around the lower back and roll the

shoulder open.

Posterior chain movements like Deadlifts can create tightness in the back body. Use this stretch after heavy deadlifting to release tension in the lower back and stretch the hamstrings.

• Place the right hand on the ground, block or plate. Lengthen the spine on your inhale, and reach your leftarm up towards the ceiling on your exhale. • Roll the left side of the chest open, twisting from the mid back. Breathe for up to 30 seconds then switchsides.

• Encourages spine flexibility afterheavy posterior chain movements



Muscles Stretched


Benefits

• Squeeze the inner thighs and inner knees together.• Stay with the stretch for up to two minutes and then switch sides.

• Start in a seated position with the left foot on the ground and the heel close to the butt.• Bend the right knee and grab the foot with both hands. If you know you have tighter hamstrings, use aband around the arch of the foot. • Keeping the spine long, on an exhale, begin to straighten the right leg.

Heron Pose or Krouchasana Variation

Muscles Stretched• Biceps Femoris• Semitendinosus

• Deadlifts• Running• Power Cleans

• Back Extension• Box Jumps

Pistol Squats can be one of the most challenging positions to move in and out of based on mobility and strength. Use this pose to not only work towards better positioning in Pistol Squats but as recovery from

movements like Deadlifts and Running.

• Prowler Push• Pistols

• Sprints• Squats• Broad Jumps

• Lower Back


• Snatches • Good Mornings

• Semimembranosus

• This pose stretches the muscles that typically limitgood positioning at the bottom of the Pistol Squat• Stretches the spinal erectors, hamstrings and lowerback


Benefits

Alignment and Execution Tips• Start by standing. Extend the right leg out in front and drop down to the bottom of your Pistol Squat. Ifmobility in the ankles is a limiting factor, use a plate under the heel. • Grab for the right foot with the hands. If hamstring tightness is an issue, use a band.• Keep the spine long and the chest leading forward. Try to hold this position for as long as you can, thenswitch sides.

Pistol Squat

Muscles Stretched

• Semimembranosus

• Deadlifts • Back Extension • Prowler Push • Sprints• Running • Box Jumps • Pistols • Squats• Power Cleans • Snatches • Good Mornings • Broad Jumps

This version of a Pistol Squat is static. The goal is to find the mobility and flexibility as well as balance needed to drop to the bottom of this squat so that you can stand back up. It's also great recovery for movements

involving the hamstrings and lower back.

• Biceps Femoris• Semitendinosus

• Stretches the spinal erectors and hamstrings• Works balance, ankle, hamstring and hip mobility• Other than issues with strength, this static versionof the Pistol Squat will improve body awareness to the places in the body that limit this movement

• Lower Back


• Deadlifts • Back Extensions • Prowler Push • Sprints• Running • Box Jumps • Pistols • Squats

• Calves • Triceps• Shoulders • Hamstrings• Upper/Lower Back

Benefits:

Other:

Dolphin or Makarasana

• Continue to draw the chest away from the hands as you lift out of the shoulder girdle. Hold here for up to30 seconds, bring the knees down to relax and then repeat.

Dolphin Pose is a great warm-up for movements involving the shoulders like Kipping Pull Ups or Handstands but also great to recover from WODs. Inversions like these are calming and relaxing. Since this pose requires

the shoulders to support the body, it is best to use this pose as recovery after WODs involving mostly the posterior chain.

• Once your feet are as far forward as you can get them without having to bend the knees or round the back,press through the forearms again and extend the chest towards the toes stretching the shoulders.

Muscles Stretched:

• Opens the shoulders and stretches thetriceps while engaging the core • Stretches the hamstrings and calves inpreparation for inversions like headstand or handstands

Alignment and Execution Tips• Begin in a forearm plank. Elbows arestacked under the shoulders and palms are flat, in line with the elbows or hands are clasped together. • Press through the forearms andextend out of the shoulders. On an inhale, begin to walk the feet towards the elbows. Keep the spine long.

• If the shoulders are too tight to safelyget into this position, use Extended Puppy Pose to warm up the shoulders first.


• Shoulders • Calves• Chest • Hamstrings• Achilles • Hip Flexors• Groin • Lower Back

Benefits

Other

See Downward Facing Dog #60 for more details

Alignment and Execution Tips• Starting in Downward Facing Dog #60,extend your right leg up and back behind you.

• Continue to reach the right knee upand the right toes towards the back of the head. • Hold here for 30 seconds and switch.

• On your exhale, bend the right kneeand open up the right hip. • Keep the shoulders square to theground. Drive the left heel down, extending through the left hamstring and inner groin.

Three Legged Down Dog or Eka Pada Adho MukhaSvanasana

Modifications/SubstitutionsLevel Down

This version of Downward Dog is best used pre-WOD. Move through both sides, allowing the body to slowly open up to prepare for movements involving shoulders, hamstrings and back.

Muscles Stretched

• By using this pose as a warm up, thehips will begin to slowly open up prior to squatting or running.

• Shoulder shrugs in this position willwarm up the shoulders and teach scapular engagement and awareness through balance and body weight.

• This pose is also great for warming upthe whole body. Use it with Downward Dog #60 and Upward Facing Dog #33 to create a dynamic warm-up for the shoulders, hips and spine.


• Box Jumps• Wall Balls• Toes to Bar• GHD Sit Ups• Muscle Ups• Back Squats• Lunge Walk Steps• Kip Swings• Kettlebell Swings• Rowing• Run• Pistols• Burpees• Back Extensions• L Sit/L Hang• Front Squats

Other:

Benefits

• Lengthen the tailbone down towards ground while curling the front of the pelvis up.• Hold here for up to two minutes and then switch sides.

• Bend the back knee and grab the foot with the right hand and draw the heel in. Place an Abmat under yourback knee for extra padding.

• Psoas Major and Minor• Rectus Femoris (Quad)

• Opens hip flexors after movements like Toes to Bar,GHD Sit Ups or Box Jumps• Stretches the quads

• Ground through the front heel and tuck the back toes.

Low Lunge Quad/Hip Flexor StretchThe hip flexors play a major role in movements that resemble a "crunch." Box Jumps or Toes to Bar rely

heavily on the hip flexors to bring the knees up to the chest. This stretch opens the hip flexors and quads.

• If balance is an issue, use a wall andplace the top of the right foot against the wall. This is commonly referred to as "couch stretch".

• Square the hips by extending the outer right hip back.

Muscles Stretched

• Start by stepping the right foot forward and bringing the back knee down. The front foot and back kneeshould be about inner hips distance apart.

• Iliacus



Benefits

• Soleus/Gastrocnemius


• Pistols

Modifications/SubstitutionsUse a thick band and wrap it around the arch of the

foot.

• Relieves back pain, lower back tightness, and keepsthe spine in a neutral position while stretching • Semimembranosus

• Draw the shin towards your chest as you breath.Hold here for up to two minutes and then switch sides.

Reclined Hand to Big Toe Pose or Supta Padangusthasana

Hamstrings play a critical role in movements like deadlifts and running and tend to tighten up quickly. This particular stretch encourages the spine to stay neutral, which focuses the stretch on the hamstrings rather

than the lower back.

Muscles Stretched• Biceps Femoris• Semitendinosus

• Lengthen the outer right hip towards your inner leftheel as you turn your right pinky toe towards your face.

• Sprints• Squats

• Start by lying down on your back with both legsextended out in front. • Bring the right knee into your chest and grab the bigtoe with the first two fingers on your right hand. On an exhale, extend your right leg up. Use a strap if this is not accessible.

• Deadlifts• Running

• Back Extension• Box Jumps

• Prowler Push


Alignment and Execution Tips• Adductor Magnus• Adductor Longus• Adductor Brevis• Pectineus• Gracilis

Benefits


Reclined Inner Groin Stretch or Supta PadangusthasanaVariation

• Rowing

Muscles Stretched

• Anchor the left hip down with the left hand and on an exhale,draw the right leg over to the right.

• Squats Front/Back • Overhead Squats • Burpees • Running• Broad Jumps • Snatches • ME Box Jumps

This stretch specifically targets the adductors which can be a factor in squat mobility and depth. Practice this pose pre and post WOD to keep the hips open and mobile.

• Lunge Walk Steps • Wall Balls • Cleans • Air Squats

Use a band or strap around the arch of the foot for added length.

• Breathe here for two minutes then switch sides.

• Start by lying down on your back with both legs extended out infront. • Bring the right knee into your chest and grab the big toe with thefirst two fingers on your right hand. On and exhale, extend your right leg up. • Lengthen the outer right hip towards your inner left heel as youturn your right pinky toe towards your face.

• Stretches the adductors which canprevent depth in squat• Relieves tension in the lower back


Benefits• Iliotibial Band

• Lower Back• Hamstrings

• Stretches the lower backAlignment and Execution Tips

• After two minutes, switch sides.

• Running• Sprints• Thrusters

• Bring the right knee into your chest and grab the bigtoe with the first two fingers on your right hand. On an exhale, extend your right leg up. Use a strap if this is not accessible. • Lengthen the outer right hip towards your inner leftheel as you turn your right pinky toe towards your face.

• Press your right thumb into the right hip crease. Onan exhale, send the right foot over to the left side.

For a Functional Fitness Athlete, pain in the IT band is most likely caused by tightness in the muscles attached to this band. Stretching not only the IT band but also the glutes, quads and hamstrings will provide

overall relief from tightness in this area.


Reclined IT Band Stretch or Supta PadangusthasanaVariation

• Keeps the area of the outer hip mobile

Muscles Stretched

• Start by lying down on your back with both legsextended out in front. Use a thick band and wrap it around the arch of the

foot.

• Wall Balls• ME Box Jumps

• Burpees• Tire Drag

• Alleviates pain and reduces symptoms of IT BandSyndrome

• Rowing


• Push Press/Jerk • Front/Back Squat • Sit Ups • Snatches/ OHS• GHD Sit Ups • Toes To Bar • L-Sit/L-Hang • Rowing• Thrusters • Burpees • Squat Cleans • Wall Balls

Muscles Stretched Benefits• Rectus Abdominis• Transverse Abdominis• Iliopsoas• Shoulders• Chest

• Improved mobility in thoracic spine

• Continue to press through the left palm as you turn the right side of the chest up. Relax the neck.• Gently squeeze the butt as you lengthen the tailbone towards the left heel.• After about 30 seconds, slowly release. Flip over and switch sides.

Wild Thing is a more active pose, and as such can be used as a warm-up for movements involving the shoulders and full hip extension.

• Opens up the chest for improvedposture during Overhead Squats and Snatches

• Stretches front body and encouragesimproved body awareness

Wild Thing or Camatkarasana

Alignment and Execution Tips• Start in a side plank position with the left hand down. Make sure that the left hand is stacked slightlyforward from the shoulder. Press down through the palm and out of the left shoulder. • Lift your right arm up, place the ball of the right foot behind you. Turn the chest up and reach your rightarm forward.



Muscles Stretched• Rectus Abdominis • Iliopsoas • Chest• Transverse Abdominis • Shoulders

Benefits

• Improved mobility in thoracic spine

Other

• Inhale to extend the chest up and hips forward.

Camel Pose or Ustrasana

Full backbends like Wheel Pose are usually overlooked by Functional Fitness Athletes because of shoulder and hip flexor tightness. These types of postures are critical for mobility in the thoracic spine which is crucial

for improved form for movements like Push Presses and Snatches.


• Use after WODs with Deadlifts to increase thoracicmobility with this posture as well as Bridge Pose #19 and Wheel Pose #79.

• Breathe in and out through the nose for about 20seconds then slowly walk the hands up the back and sit on the heels. Repeat 2-3 more times.

• Stretches the front body and encourages improvedbody awareness • Opens up the chest for improved posture inOverhead Squats and Snatches

• Backbends are great after deadlifts because theposterior chain is warm.

Level Up Untuck the toes, placing tops of feet flat on ground.

Alignment and Execution Tips• Start by kneeling with the knees directlyunderneath the hips and toes tucked under. • Place your hands on your butt, fingers pointingdown. Draw the shoulder blades together and elbows in.

• As you continue to lift the breast bone up, walk thehands down the back and grab for the heels.



• Latissimus Dorsi

Benefits

Other

• Place the hands on the ground by the shoulders. Liftup onto the top of the head. Draw the elbows towards one another, shoulder blades in and press through the palms. • Begin to straighten the arms. Feel the armpits openup. Draw the belly button in towards the spine and tailbone towards the back of the knees. • Press the chest away from the heels. Breathe for upto 20 seconds in this pose. Slowly come down drawing the chin to the chest. Rest and repeat up to 3 times.

• If pinching is felt in lower back, dropdown to Bridge Pose #19.



Bridge Pose

• Planting the heels down, begin to lift the hips,extending the tailbone towards the back of the knees.

Wheel or Urdhva Dhanurasana

Full backbends like Wheel Pose are usually overlooked by Functional Fitness Athletes because of shoulder and hip tightness. These types of postures are critical for mobility in the thoracic spine which is crucial for

improved form in movements like Push Presses and Jerks.

• Rectus Abdominis• Transverse Abdominis

Muscles Stretched

• Iliopsoas• Shoulder Girdle

• Stretches the front of the body andencourages improved body awareness

• Start by lying down on your back with your feetplanted on the ground, hips distance apart. • Walk the heels towards you until you can grazethem with the middle fingers.

• Opens up the chest for improvedposture in Overhead Squats and Snatches


Bring the right foot forward into a low lunge. Lay the torso over the right thigh. Keeping the right heel

down, bring the knee and your body weight forward. Hold onto the right toes with the hands for leverage as you continue to draw the knee forward stretching

the Achilles and calf muscles.

Finding a comfortable seat, place the fingers in between the toes. Start with the space between the big toe and second toe, then place the middle finger

into the next toe space and so on. Go one at a time or all together. The goal of this stretch is to create space

in between the toes.

Keeping the feet healthy and pain free is an important part of Functional Fitness. These stretches focus on the four specific areas of the foot; the muscles in the bottom of the feet, the tops of the feet and shins,

Achilles and calf muscles and the toes.

Padas or Feet

Start by sitting on your shins. Tuck the toes under, place your hands on the ground and lift your knees up

to balance on your toes. Keeping the knees and big toes touching, bring the knees back to the ground.

Stay here or walk the hands up the legs resting more weight on top of the heels. Breathe here for up to 30

seconds and slowly release.

Start by sitting on the shins with the knees together. Bring the hands behind you, fingertips pointing

towards the toes. Gently begin to lean back, lifting the knees up. As you lift the knees higher, rock the weight towards the tops of the feet to increase the stretch. Breath here for up to 30 seconds and then

release the knees back down.


Sirsasana II Sirsasana I

Practicing both variations of headstands on active recovery days or as a warm up prior to workouts is a great way to build strength, balance and focus while upside down. Tripod Headstand (Sirsasana II) is the headstand which is part of the kipping or strict handstand push up movement. Sirsasana I is a great alternative to Tripod

Headstand because less weight is placed on the top of the head and therefore athletes can stay in this variation for longer periods of time.

Headstand or Sirsasana I and Sirsasana II

• Start by sitting on your heels. Clasp your handstogether and place the forearms on the ground. Elbows should be shoulder width apart.• Bring the top of the head onto the ground. Tuck thetoes and lift the hips and walk the feet forward. The neck should stay long. • Press tall through the forearms. Lean the hips backand bring the knees into the chest and the heels up. Start to extend the legs into the air keeping the core strong and the legs together. • Most of the weight should be in the forearms. Stayinverted until you need to come down.

• Start by sitting on your heels. Bring your hands ontothe ground shoulder distance or a little wider. Place the crown of the head on the ground. • The head and the hands should be evenly spacedand should form a triangle. Walk the feet closer to you until you feel your hips stack over your head. • Bring the knees into the chest and the heels towardthe sit bones. Press through the palms and extend the legs into the air. • The weight should be even between the hands andthe head. Stay only for a few breaths. Then slowly bring the feet down one at a time.


Benefits

• Lie down on the floor with the arms along the side of the waist and the palms up.• Allow the feet to fall to the side, the breath to slow down and the body to relax.

• Stay here as long as you can. 2 to 10 minutes is sufficient but be present in this pose.

• Focus the mind on the rhythm of the breath. If the mind drifts off towards a thought, let it play out andthen come back to focusing on the breath.

• Relaxes the nervous system and calms the mind• Relieves stress, headaches and fatigue• Reduces heart rate• Improves mental focus

Corpse Pose or Savasana

Muscles Stretched


This might be the most beneficial pose in this entire book. Functional Fitness athletes spend so much time planning, scheming, mobilizing and moving that we forget that our minds and bodies need rest. Not just

sleep but quiet time to recharge in order to recover quicker.

• None, that's why this is the best. Thisis a recovery for the mind.

This pose might be easy or might be extremely difficult depending on how you approach it. It is a rest, so enjoy it.


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