The Original Eight/Savage Six

"This could be you, but you aint stretching."

Do your squats suck because you can't seem to sit down in a smooth motion? Does your shoulder hurt when you bench? Are you one of those people who completely disregards stretching because its for pussies and chic's in yoga pants? Then this one is for you!

The Original Eight is a group of stretches that I deemed to be the most important based on years of experience working with myself and clients. It is very generalized but done correctly and consistently has fixed even the most fucked up of hips and shoulders.

The Savage Six routine is the routine I do now and is used to maintain mobility and avoid injuries.

The Original Eight - Shoulder Dislocations - Front Delt Stretch - Runners Stretch - Reverse Couch Stretch - Pancake - Pigeon - Frog - Olympic Stretch

The Savage Six - Shoulder Dislocations - Front Delt Stretch - Runners Stretch - Reverse Couch Stretch - Pancake - Pigeon

There are guides online for how to do these stretches as they are fairly common so if you need instruction as to how to perform the stretch correctly just google it. Once you get into your stretch you should hold the initial position for 10 seconds then pulse deeper into the stretch 10 times, then hold for 20 seconds and pulse deeper 10 times. Use that method for every stretch that would allow you to pulse forward. So for example you don't need to use that method on the shoulder dislocations.

How many times should you perform this routine? It depends where you fall on my patented scale.

Good flexibility/mobility: 1 time a day before you workout and once on off days.

Below average flexibility/mobility: 1 time a day before you workout and 2 times a day on off days.

Bad flexibility/mobility: 3 times a day everyday

Super fucked up flexibility/mobility: 3 times a day everyday in addition to foam rolling and see a doctor.