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STILL IN MOTION
Because slowing down isn’t in the plan.
TUESDAY DEEP DIVE: THE STRETCH
Sunday introduced the SIM60 Five-Minute Signature Sequence. Today we discuss personalizing it based on the Issue #40 audit and the individual restriction patterns most common in this community.
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PATTERN 1: HIP-DOMINANT RESTRICTION
Signs: limited squat depth despite adequate hamstring flexibility; difficulty crossing one leg over the other while seated; the stuck feeling at end range of hip flexion.
Modified sequence: add 90/90 Hip Stretch (45 seconds each side) and the Hip Rotation Quadrant Drill. Reduce calf lowering to 5 reps to maintain five-minute duration.
PATTERN 2: THORACIC-DOMINANT RESTRICTION
Signs: limited overhead reach; shoulder impingement during pressing; forward-rounded resting posture.
Modified sequence: extend foam roller thoracic extension to 3 positions and add a third level. Add Wall Angel for 10 reps. Reduce hip rotation work to maintain duration.
PATTERN 3: ANKLE AND FOOT-DOMINANT RESTRICTION
Signs: limited squat depth with heel rising; calf and Achilles tightness; frequent plantar fascia sensitivity.
Modified sequence: extend calf lowering to 12 reps each side and add a standing wall calf stretch (30 seconds each side). Reduce hip rotation to 5 reps each side.
PATTERN 4: SHOULDER-DOMINANT RESTRICTION
Signs: limited shoulder external rotation; overhead reach restriction; chronic upper trap tension.
Modified sequence: add the Prone External Rotation Stretch (30 seconds each arm) and Face Pull with External Rotation (10 reps). Reduce hip work to maintain duration.
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COMING UP
Thursday covers building the next 12-week training cycle from your Big Five audit results, with program templates for each of the four primary gap patterns.
Still moving forward,
— The SIM60 Team
simsixty.com · Because slowing down isn't in the plan.
Educational content only. Not medical advice. SIM60 is not a medical provider and does not diagnose or treat any condition. Consult your physician or a licensed physical therapist regarding your specific symptoms before beginning any exercise described here.
SIM60 receives no commissions or affiliate compensation for any equipment referenced. All mentions are for illustration purposes only.
