Inverted Pike Extension
The Inverted Pike Extension is a mobility drill that targets the posterior chain and requires stall bars. The athlete inverts (flips upside down) to use their body weight as leverage into the stretch and load against the mobility work.
- Type Of Exercise: Mobility
- Muscles: Hamstrings, Calves
- Difficulty: Moderate
- Equipment: Stall Bars
Inverted Pike Extension
- Stand with your back to stall bars or a similar apparatus and place both feet together on the bottom rung.
- Grab on behind you to the bar closest to waist height, palms forward, and weight your arms.
- With locked elbows and knees, grip tight and slowly fold forward into a pike stretch while simultaneously allowing your hips to drop down.
- As you sink down into the inverted pike stretch, stretch your torso long across your legs.
- Hold your best position and then gently bend your knees.
- Straighten them again, staying as low as possible in the inverted pike, and repeat this subtle knee bend for reps.
- Exercise: Slide Press
- Type of Exercise: Strength
- Muscles: Shoulders, Trapezius, Middle Back, Abdominals
- Difficulty: Beginner
- Equipment: Plyometric Boxes or Similar
- Exercise: Vertical Press to Knees
- Type of Exercise: Strength
- Muscles: Shoulders, Trapezius, Middle Back, Abdominals
- Difficulty: Beginner
- Equipment: Plyometric Box, Slider
