A great mobility drill to open up the hips and thoracic spine, as well as to warm up the shoulders and hamstrings, is this spider man lunge with rotation (also known as the worlds greatest stretch) to downward dog.
This can be done a few different ways, with either alternating legs after every single reach, or remaining on one side for multiple repetitions. We love to incorporate the downward dog each time we switch feet to target the hamstrings and calves.
How to Perform the Spiderman Lunge with Rotation to Downward Dog:
- Start in a plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
- Bring your right foot up beside your right hand, placing it flat on the ground with your knee aligned over your toes.
- Once your foot is planted just outside your hand, lower that inside elbow and then reach your hand towards the ceiling and back down.
- From the lunge position, transition smoothly into Downward Dog by lifting your hips upward and straightening your arms and legs, forming an inverted “V” shape. Pull your hips to the ceiling, tuck your chin and try to straighten those legs.
- Return to plank position and repeat the sequence on the left side.