Tournament Weekend Hotel Reset

• On hands and knees, slowly round your back up toward the ceiling, then let the belly drop and the chest lift.
• Move with your breath, one segment at a time.

• Lie on your side, knees bent up to hip height, arms straight out in front.
• Keep the knees stacked and sweep the top arm over to the other side, eyes following the hand.
• Breathe out as you open up.

Common mistake: Knees coming apart. That turns it into a low-back twist.

• On hands and knees, reach one arm up toward the ceiling, then thread it under the other arm.
• Let the shoulder and side of the head drift toward the floor at the bottom.

Common mistake: Shifting the hips around instead of turning through the upper back.

• Back, head and forearms against the wall, elbows bent to 90°.
• Slide the arms up as high as you can while keeping contact, then pull the elbows back down to your ribs.

Common mistake: Ribs flaring and the back arching to reach higher.

• Sit with both knees bent to 90°: one leg in front of you, the other out to the side.
• Rotate both knees over to the other side, chest tall. Use your hands for support only if you need them.
• Go slowly and pause for a breath in each position.

Common mistake: Leaning way back or rounding the spine to get the knees over.

• Back knee against a wall or couch, shin up the wall, front foot flat in a lunge.
• Squeeze the glute on the back-leg side and bring your chest upright until the front of the hip stretches.
• Too intense? Let the front knee sit lower and your hands rest on the front knee.

Common mistake: Arching the lower back instead of squeezing the glute.

• Front shin angled across your body, back leg straight out behind you.
• Square the hips, walk the hands forward and relax into the outside of the front hip.
• Put a cushion under the front hip if it doesn’t reach the floor.

Common mistake: Knee pain means the angle is too sharp. Pull the front foot in closer to your hip.

• Feet about shoulder-width, toes slightly out. Sit as low as you can with the heels down.
• Push the knees out with your elbows and keep the chest tall. Hold a post if you need to.

Common mistake: Heels coming up. Put small plates under them until the ankles catch up.

• Lie on your back with a band or towel around one foot.
• Pull the straight leg up until you feel the back of the thigh. The other leg stays flat on the floor.

Common mistake: Bending the knee or lifting the hips to get the leg higher.

A towel works instead of a band.

• Foot a few inches from a wall. Drive the knee forward to touch the wall without the heel lifting.
• Knee tracks over the middle toes. Slide the foot back a little as it gets easy.

Common mistake: Heel popping up or the knee caving inward.

• On your back, feet flat, drive through the heels and squeeze the glutes at the top.
• Ribs down — do not arch the back to get higher.
• Pause a second at the top of every rep.

Common mistake: Feeling it all in the hamstrings. Push through the heels and squeeze.

• Lie on your back with your legs resting up a wall, hips close to it.
• Slow breathing. Let the legs drain and the heart rate settle.

• Lie on your back, knees bent. In for four, hold four, out for four, hold four.
• Breathe into the belly and the ribs, not the chest.
• Two minutes is enough to switch out of training mode.