Any hard charging athlete or anyone dedicated to their training who travels for a living knows the struggle. The struggle of fitting into economy seating.
Picture a brutal 6 am training session followed by an 18 hour travel day to South Korea. You get to your room to lay down and catch some sleep only to find out your mattress could double as a concrete slab for your patio.
After 4 hours you wake up and hike around South Korea and cover 10+ miles with a 40lb pack.
All this is a recipe to jam up the hips / back of any mortal man or woman. This is our secret recipe to loosen things back up, and is a GREAT example of skill work. If you are sitting all day in an office, car, plane, etc. you need to add rotation, LOTS OF IT, into your life.
After a solid 15 - 20 min warm up (that included rotation), we unleashed the beast. The first 3 sets were a singles, slow and controlled, working through max range of motion. Then we added 3 sets of doubles, and then hit 5 sets of 3.
We kept the heart rate low, and the focus was on maximizing rotation while protecting athletic position.
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