Inverted Pike Hang

The Inverted Pike hang is a stretch 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.

Type Of Exercise: Flexibility
Muscles: Hamstrings, Calves
Difficulty: Moderate
Equipment: Stall Bars

Inverted Pike Hang

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 stretch for time.
Take the stretch deeper by reducing the space between your hands and feet.
Close the space between your upper and lower body and aim to eventually get your legs parallel with the floor.

Exercise: Tip Toe Press
Type of Exercise: Strength
Muscles: Shoulders, Trapezius, Middle Back, Abdominals
Difficulty: Beginner
Equipment: Body Only

Exercise: Slide Press
Type of Exercise: Strength
Muscles: Shoulders, Trapezius, Middle Back, Abdominals
Difficulty: Beginner
Equipment: Plyometric Boxes or Similar