"This exercise is downright stupid." Yep, that's what top experts, like Mikey Whitfield, Certified Turbulence Trainer, say when I show it to them. But then they use it and realize it is AMAZING.
It's called the "SCREACH" - "Spiderman Climb with Reach". It works better than anything else to loosen the hips and help you squat and lunge WITHOUT pain.
It's your #1 mobility and warm-up exercise. Here's what it looks like:
Here's how you do it:
- Brace your abs. Start in the top of the pushup position.
- Keep your abs braced, pick one foot off the floor, & slowly bring your knee up outside of your shoulder and touch your foot to the ground.
- As you reach the top of the motion, rotate your upper body to point your arm toward the ceiling.
- Keep your abs braced and slowly return to the start position.
Mike Whitfield says:
"I like to do 6 reps per side in my warm-up routine. But you can also do this in the middle of the day (especially if you're behind a desk all day). The key is to take these reps SLOW.
Here's a sample warm-up Mikey likes to use...
- Jumping Jacks (15)
- Prisoner Lunge (6-8/side)
- SCREACH (6/side)
- Leg Swings (12/side)
- Rest 30 seconds and repeat 1 more time
If you want to PERMANENTLY improve your flexibility so you squat and lunge without pain - and get the incredible fat-burning benefits of these exercises, then you need to do more than simple hamstring stretches...
My go-to fitness guru for hip mobility, Eric Wong, uses a series of exercises that allow his clients to squat and lunge WITHOUT pain.
Get ready to move like you did back in the 80's and 90's! Your joints are going to feel 20-30 years younger with these simple moves you can do in minutes at home.
Say goodbye to pain while squatting or doing lunges,
Craig Ballantyne, CTT
Certified Turbulence Trainer
PS - STOP wasting your time...
...doing "5-minute warmups on the elliptical machine".
That does NOTHING to help you do REAL workouts.
Sure, your average trainer at the local big box gym will have NO clue these exercises even exist...but that's okay...because you DO!
And now you'll be moving around like someone 20 years younger, feeling great, and finally burning more fat because you can do EVERY exercise.
Craig Ballantyne, CTTCertified Turbulence Trainer