Warm-Up
World's Greatest Stretch
A comprehensive dynamic movement designed to overhead hip mobility and thoracic rotation as a total-body warm-up.
How to perform.
Follow the sequence — setup is half the lift.
Start in a high plank position with your hands directly under your shoulders and your core engaged.
Step your right foot forward and place it just outside your right hand, sinking your hips toward the floor.
Lift your right hand off the ground and rotate your torso toward the right, reaching your hand toward the ceiling as you track it with your eyes.
Lower your right arm and place your elbow toward the inside of your right ankle for a deeper stretch in the hip and hamstring.
Place your right hand back on the floor on the outside of your foot, then shift your weight back to straighten your front leg for a hamstring stretch.
Return to the high plank position and repeat the sequence on the left side.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rushing through the transitions instead of holding each position for a count.
- Letting the back knee collapse to the floor instead of keeping the leg straight.
- Rounding the lower back during the rotation phase.
- Holding your breath during the deeper portions of the stretch.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.