1. KNEELING EXTENSION-ROTATION
TARGETS: SHOULDERS, UPPER BACK
HOW TO DO IT
Kneel on all fours so your back is flat and your arms are straight, palms flat on the floor. Place your right hand on the back of your head. Keeping your left arm locked, rotate your shoulders until your right elbow points inward. Then reverse the move and raise your right elbow towards the ceiling as you turn your head and upper back as far to the right as you can. That’s one rep; do eight and repeat with your left side.
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2. KNEELING INNER-THIGH MOBILISATION
TARGET: GROIN AREA
HOW TO DO IT
From the same kneeling position, straighten your right leg and move it to the side so it’s perpendicular to your torso; keep your right foot on the floor, your toes pointing straight ahead. This is the starting position. Keep your back flat and push your hips back as far as you can. (For most men, that’s 15-20cm.) Now push your hips forward, past the starting position. (Again, 15-20cm.) Return to the middle. That’s one rep; do 6-8 and repeat with your left leg.
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3. HIP RAISE WITH REACH
TARGETS: GLUTES, HAMSTRINGS, MIDDLE BACK
HOW TO DO IT
Lie on your back with your knees bent 90° and feet flat on the floor, shoulder-width apart. Place your arms 45° out to your sides, palms up. This is the starting position. Raise your hips until your body forms a straight line from shoulders to knees. Now lift your right arm and shoulder off the floor and reach for the ceiling, then reach across your torso and tap the floor just behind your left shoulder. Return to the starting position. That’s one rep; do eight and repeat with your left arm, tapping the floor behind your right shoulder on each repetition.
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4. YOGA PLEX
TARGETS: HIP FLEXORS, MIDDLE BACK
HOW TO DO IT
Stand with your feet shoulder-width apart facing a bench that’s 30-45cm high. Bend at your hips and place your hands on the bench (don’t round your back). Step back with your right foot as far as you can and lower your body until your right knee is a few centimetres off the floor. Extend your right arm in front of your body and – following it with your eyes – move it in a clockwise circle, above your head, behind your body, and back to the bench. Step forward to return to the starting position. That’s one rep; do five and repeat with your left arm and leg.
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5. KNEE LIFT TO WALKING LUNGE
TARGETS: GLUTES, HIP FLEXORS, HAMSTRINGS, CHEST
HOW TO DO IT
Stand with your feet hip-width apart, arms at your sides. Raise your right knee, grab your kneecap with both hands and pull your thigh towards your chest. Release it, take a long stride forward with the same leg and lower your body into a lunge. (Even better, reach up with both arms as you lunge.) Pause, then return to standing by bringing your left (back) foot forward to meet your right foot. Now bring your left knee to your chest and lunge with that leg. Bring your right foot forward to meet your left foot. That’s one rep; do five.
Men’s Health
