pHS PE1 im

I know I've got a long way to go.  Any tips or focus points?  At what depth do you start marking that you completed the mobility?

I believe the criteria is crease of the hip below hands level.

I don't know if it'll help you, but for the longest time I didn't realize that I was "pulling" with my shoulders. When I finally totally released the shoulders I got more range immediately. It was probably fear of letting go ;-)

Also, the hand grip is different than mastery video. I did that on accident early on with this as well.

The bar the feet are on is protruding farther out then the bar the hands are gripping.  Seems like this would inhibit how far forward you can lean.

I was thinking the same thing Mark, and today I tried a different set up.  It was a much more intense stretch and I felt my hips were closer to my hands. 

I threaded the barbell through the two vertical supports at the bottom.  It was much closer to straight up and down starting position.

Palms should be facing down.

And yes you need to reach at least past hands level.

Lock your knees.

Still not quite there but looks better with a better set up.

TRy to open your chest and hold it opened while descending into the deepest position.

@Alessandro Mainente I've been trying your open chest suggestion, but I'm not sure if I'm getting it.  Here is a new check.  Its not as deep but maybe the stretch is hitting more the proper place?

Hi Ryan well in your case trying to open the chest is a bit difficult, how is your progression in the MANNA ?

I'm on PE1 4x12r which feel pretty easy.  But I'm taking the im really slow because of an old abductor injury that will flair up if I push too hard. Same with MS stretch.  Had been feeling good then tweaked it a bit a week and a half ago.  Seeing a PT about it now.

Do you think I should do Jefferson Curl in place of this stretch? 

I cannot figure out, when doing the stiff leg windmill the main stretch should be felt on adductor (muscles which close the legs together) and hamstring. abductor open the legs, so I cannot understand how this problems involves the windmill, maybe you mean adductor?

sorry my bad.  Yes Adductor.

I should have just said groin instead of trying to sound smart.  Anyway back to my short and tight hamstrings.  Am I risking hurting my back with my form?  I'm thinking maybe I should set this aside for a while or substitute something I can more easily target toward my hamstrings?  What would you recommend?

Yes i think that in your personal situation the stretch on the stallbar it is too intense. Have you consider the idea of use the stretch course?

Yes I do the stretch courses once a week, I'm aware my flexibility is what is what needs the most work.  I will use my pHS1 time for some less intense hamstring and adductor work.  Maybe revisit this next spring.

Thanks for your help.