I've started to train with a friend, he's purchased F1 and we are meeting up a few times a week to train together.
Can anyone suggest some additional exercises to help with some problem areas? The main issues are scapular retraction (opening of the shoulders) and rounding the lower back.
We do a lot of mobility work to stretch and open these areas but I need some ideas for better activation and awareness.
For example we worked on a variation of leg thrusts to get the back to round/keep the hollow and get the feel/habit of a rolling/rocking motion. Trying to get the body to identify the correct movement going to do FL/PE2. FL/PE1 is ok but, the rocking back and forth motion without losing the hollow is an issue. Not based in lack of strength but in the movement itself.
The scapular shrug is another problem. The arms bend at the bottom position. Any exercises for activation that would stimulate this movement naturally? Tried with the back to a wall and getting the shoulders off the wall and back onto the wall. This works well and arms stay straight. However as soon as we try to do the same move on the floor the movement fails, the arms bend.
