Foundations

Pure concentric movements in the mid / short range are the safest way to warm up damaged muscles.

Rowing on a rowing machine is a pure concentric movement to bring warmth into the biceps and lats.

Sled pushes with either a prowler or straps allows mid and short range pressing for high volume without stretch.

Warm - Spider curls, cross-body banded pushes or after chin-ups / biceps strength work / rowing.

(Weighted) - Smith Curls (3 positions)

(Bodyweight) - 1 Arm Hang > German hang > Supinated german hang > supinated back lever pulls.

Warm-Up - Tricep kick-backs / tricep extensions, chin-ups, front lever pulls, rowing movements.

French Press > Cross-Bench Pullover

Lats & Thoracic - Back bridge

Triceps & Lats - Side hang

- Kneeling Squat (don’t load maximally if the joint is the blocked) > Couch Stretch > Assisted sissy squats > Assisted natural knee extensions (listen to the joint, don’t push the meniscus and internal structures.)

Hip Flexors & Psoas - Split Squat

Weighted - Butterfly stretch >

Bodyweight - Mid Horse stance, Wide Horse Stance

- standing good morning bent leg > standing good morning straight leg > single leg bent leg good morning > single leg straight leg good morning.

Hamstrings Round Back

- standing toe touch > slant toe touch > single leg toe touch >

Back bridge

If you have a good isolated mobility base these movements will be useful.

If you don’t have a good foundation in that area then it’s generally better to focus on the isolated movements first.

PANCAKE - Gain pancake by improving. Standing Pancake, elevated seated pancake, deficit seated pancake.

BACK BRIDGE - Gain back bridges with pullovers and regressed back bridges.

Anterior Chain & Lats - Back bridge knee extensions

Hamstrings & Lower Back - V-Sit

Adductors - Straddle L-Sit

Single Leg Head To Shin

Human Knee Extension

Supinated (palms back) German Hang

Why Giant Sets?

Working from different angles unlocks more changes and faster gains.

You might also unlock more soreness so go LIGHT on your first attempts with GIANT STRETCH GAINS.

Posterior Chain

PRE - Banded Hamstring Curls (not needed if you trained hamstring strength before this set)