GSP RushFit Stretching for FlexibilityErik Owings
Year Released: 2010
Categories: Athletic Stretch
Video Fitness reviews may not be copied, quoted, or posted elsewhere without the permission of the reviewer
This workout is about 37 min., and is included on the RF bonus workouts DVD (the Balance & Agility workout is paired w/ it). Erik, Georges and one background exerciser (Victoria, low impact modifier) are in the work section. There is a warm-up, the same one in all of the RF workouts. This is a solid stretch workout w/ a nice mix of standing and floor exercises (former performed first), some of the exercise from the RF warm-up and cool-down are incorporated into it but with different tempos and variations in the exercises (build off an exercise/transition into a variation). There are static and dynamic stretches (some joint mobility) in the main exercises section (warm-up is mostly dynamic w/ some isometric holds).
I like this workout, it hits everything in under 40 mins (not generally fond of yoga workouts, so athletic stretch workouts, like this one, is very appealing to me). I don’t think one really needs to warm-up for 10 min., unless he/she is really feels it’s needed. The joint mobility exercises (first 8) in the main section can really serve as a warm-up, or just a shorter 3-5 min. warm-up would be fine (if one needs it). Also, the workout could be split up into standing & floor sections (if needing a shorter stretch workout, the standing section is total body focused, while the floor section is lower body focused). I have used this as a stand-alone workout or after another workout (skip the warm-up).
Warm-up (10:50 min)- 10 exercises performed for 1 minute each.
Side bend (alternating sides)
Walk out arms to plank position/walk feet into standing/starting position (one rep in one direction, then turn around & repeat in other direction)
Ginga (alternating rear lunge from capoeira)
Squat down>walk out to plank position>push-up> return to standing position
Lateral Lunges (alternating, both arms come to the front of body)
Walk out to plank position>Push-up>lateral plank w/ 5 second hold (alternating sides)
Air squat (squat w/ both arms in front of body)
Bird/dog- hold for 5 seconds, work on one side, then repeat on other side.
Roll down (similar to pilates version)
Main exercises (26:23 min.)
Mostly 30 seconds each exercise (15 seconds each direction or side for some), but some 60 seconds per exercise (30 per side).
Neck rotation: head circles (look down, to the side, up & to the other side), reverse direction.
Shoulder rotation: both arms (straight) move forward first, then reverse direction (back of hands touch in front of body for both directions).
Spine rotations: Torso twist exercise from warm-up, but at slower pace, “stress full range of motion.”
Wrist rotations: hand clasped together, and rotate around, reverse direction.
Arm Twists: alternate rotating to the side, w/ non-lead foot is on ball (pivots), arms have slight bend w/ lead hand facing up, non-lead hand faces down (head turns in same direction as lead hand).
Hip rotations: move at own pace, fast or slow, perform in both directions.
Knee rotations: knees together w/ bend, hands on knees, perform in both directions.
Ankle rotations: weight is balanced on non-working leg, ball of other foot is on floor, and ankle rotates. Perform in both directions for both feet.
Forward Bend: Reach overhead w/ both hands, touch the hips w/ hands, then hinge at hips and touch floor w/ both hands (legs should be straight, can be bent for a modification).
Side Bend- same exercise from warm-up, but pace is slower (hold at each side for a few seconds).
Straddle- alternating isometric hold in the lowered position of a lateral lunge.
Single Hamstring stretch: legs in wide stance, hinge at hips, and upper body (folds over) & arms reach for ankle of one leg for isometric hold, repeat on other side.
Squatting Adductor Stretch: Knee of one leg bends w/ ball of foot on floor, other leg is rotated & straight to the side w/ flexed foot, arms in front of body on floor. Repeat on other side.
Wide Leg Forward bend- Hinge at hips w/ straight legs, and hands clasped together in back. Modification: hands touch floor in front on or by feet vs. clasped behind back.
Kneeling Hip Stretch: hip flexor exercise from cool-down (w/ 1 arm up in air).
Kneeling quad stretch: from position of kneeling hip stretch (right bent knee/foot flat on floor, left leg has bent knee w/ shin & foot on floor), the left shin & left foot come off the floor and the right hand holds the left foot. Left hand is flat on the floor.
Repeat both exercises on other side.
Calf stretch: from downward dog position (upside down V w/ body), cross left leg (bent) behind the right and push right heel into ground (and hold). Repeat on other side.
Abdominal stretch: dive down like in Hindu push-up (or going under the gate in a Dive Bomber push-up), hold body in upward dog position (arms are straight).
Kneeling lateral stretch: same exercise from RF cool-down, body starts in quadruped position> extend both arms forward> sit/drop back the butt to the heels and hold, head is on floor. Fingertips reach away from the body.
Side Straddle/Split: Full split, slide legs out from standing position, feet are flexed.
Side straddle body facing side: in straddle position, turn body to face side, aim for chin to touch leg, repeat on other side.
Sit and Reach: Hamstring stretch from RF cool-down (both legs, straight, facing forward, bend at waist & arms reach forward).
Hamstring Sit and Reach: single leg forward w/ flexed foot, other leg bent & rotated to the side w/ heel on floor. Bend at waist & reach forward w/ arms. Repeat on other side.
Glute stretch: lie supine, one leg is straight on floor, the other has a bent knee that is pulled into chest & held.
Hip extensor stretch: from glute stretch position, bring knee across body to rest on floor w/ right hand, left arm is straightened on floor w/ head facing the left side.
Repeat both exercises on other side.
Clinch and Relax: Lie supine, feet are separated and arms are out a bit from the side of body, alternate isometric hold “clinching” muscles w/ tension (feet flex, hands form fists, inhale deeply), and relaxing the body (exhale), 5 reps.
Erik explains the exercises & form thoroughly, and he and Georges discuss about the benefits of the exercises & how/why flexibility pertains to abilities in fights (relaxed pace allows for more talking).