BW 'front-folding'-range
‘Front-folding’ is a form in which the body is maximally flexed in the hips & lumbar-spine, so as to “pull” the upper-body & face maximally toward the shins. It is more distinguishable as the feet-TOGETHER ‘Pike’ form, as opposed to the STRADDLED legs of the ‘Pancake’, as whilst the latter does “fold”, it emphasises a slightly different line of the posterior-chain (namely more medial) with the legs in an ABDUCTED position. Further, as the ‘Pancake’ deepens, there is greater request of HIP-ROTATION for greater range, as it is ultimately possible to lay “pancake-flat” BETWEEN the two legs with little flexion of the lumbar-spine.
The ‘Pike’ form, however, enjoys no such deeper range than potentially touching the head to the toes, lumbar-spine flexed, due to “wall” of the legs calling an end to the maximally-folded form. As with the ‘resting squat’, ‘front-folding’ can deservedly be referred to as a “fundamental human range” by which we are brought quickly & efficiently closer to the ground, whether to see & observe with the eyes or touch & manipulate with the hands. The standing ‘Hinging straddle-bow’ and 3-stance SLD’, then, open the collection with respect to their both expressing hip-flexion, but continue in their commonality to ‘pike’ forms no further than this.
LEARN MORE (subscriber-only):
https://drive.google.com/file/d/1cjttaJs-vySleO6gaYLAne5nwTw7wVpU/view?usp=drive_link
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3-stance SLDL (with resistance band)
THE WHAT:
The '3-stance SLDL (straight-legged deadlift) is a moderately-resisted (band) "hinging" pattern, performed in stances A1. Wide-stance, A2. Close-stance (feet together), and A3. Neutral-stance (shoulder-width).Whilst at its core it is posterior-chain range-development context, its prac...
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Hinging 'straddle-bow'
THE WHAT & HOW:
A progressive leg-abductor and hamstring range-development context. Performed from standing, it is also accessible for those who cannot effectively utilise floor-seated, or even elevated, contexts for similar range-development (i.e. 'Pancake' forms).Further to contributing to de...
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Standing 'Hinge & fold' (breathing form)
THE WHAT & HOW:
Whilst primarily a breathing-frame, one which combines controlled inhalation & exhalation with a maximal "hinging" stretch of the lower posterior-chain and “folding” to a seated position on the heels, it also serves as a low-intensity prehabilitation context for the knees in deep ... -
Seated & standing ‘pike-pulsing’
THE WHAT:
Simple contexts for providing stimulus to develop the elasticity & range of the posterior chain in pike/front-folded positions. Not only do these ranges represent what might be called a "fundamental" human-range (i.e. being able to reach forward & touch the ground, hence the age-old fle... -
Ankle-dorsiflexion development
THE WHAT:
Whist consistent practice of these two simple forms contributes toward developing range & elasticity in ankle-dorsiflexion, their form & position (i.e. 'hinged' in the hip), also affects the hamstrings of the 'working' leg. For this reason, they are equally valuable in developing FRONT-... -
Unilateral 'good-morning' pulses
THE WHAT:
A simple context which takes the unilateral, straight-legged 'good-morning' form to work in the END-range only, with focus on range & elasticity development of both hinging & front-folding positions. Because of this, it has notable transferability to the front-folded 'Head-to-toe' mobil... -
Standing 'Head-to-toe' (H2T) development
THE WHAT:
A 'linear' mobility-development context (i.e. the objective is simply reaching a deeper range) emphasising unilateral front-folding - progress here does, of course, have immediate carry-over to range in bilateral contexts too.LEARN MORE (subscriber-only):
https://drive.google.com/fil... -
'Neck loading' & foot/shoulder "anchors"
THE WHAT:
A fundamental floor-contact concept which allows for displacement of the body in space in relation to shoulder and foot "anchors". In its combination of stepping and rolling, the context marries both OPEN kinetic-chain (extremities moving in relation to body) and CLOSED kinetic-chain (b... -
'Circle of the neck/shoulders'
THE WHAT:
Whilst also a strength ("core") and mobility (neck & posterior-chain) development frame, ultimately these capacities develop within the practice of a fundamental floor-contact transitional movement (i.e. negotiating the head/neck against the floor as the feet/hands remain ANCHORED).It...
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The 'Ostrich Walk'
THE WHAT & HOW:
A dynamic, ballistic locomotion pattern which develops the elasticity of the posterior-chain, further to range in front-folding & active compression (when executed with this intent, i.e. active PULLING of the top of the head toward the floor).Practitioners should be mindful - wh...
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The Inch Worm
THE WHAT:
A conditioning locomotion pattern innately developing the range of the ankles in dorsiflexion (this comes from the intention working through a maximal extension & flexion each step which both loads in a stretched position, as well as strengthens through the concentric range), front-fold... -
The ‘AT-AT walker’
THE WHAT:
A "high-gait" quadrupedal locomotion pattern inspired by the giant machine ‘AT-AT's’ of the Star Wars universe. Whilst restrictions in posterior-chain mobility can be the main challenge in adhering to the one and only rule in this context, keeping the backside as HIGH as possible throug...
