Category Mobility

The couch stretch targets hip flexor and quad length — the tissues most chronically shortened by sitting. T1 daily mobility drill with direct transfer to every squat and hinge in the progression.

The loaded deep squat stretch takes the passive hold from T1 and adds light load — driving adaptation through the ankles, hips, and thoracic spine simultaneously.

Thoracic rotation mobility feeds into every push, pull, balance, and handstand movement in the progression. Here's the daily practice that opens the upper back.

The pancake stretch trains wide-stance forward fold — the adductor and hamstring flexibility that feeds the Cossack squat, L-sit width, and floor work in the flow series.

The pike stretch — seated forward fold with legs together — is the foundational hamstring length drill that feeds L-sits, handstands, straight-leg movements, and the pistol squat.

Cat-cow and spinal wave drills are T1 daily movement medicine — the most accessible way to restore full spinal mobility and begin every training session right.

Wrist conditioning is the T1 prerequisite that most people skip and then wonder why their crow pose and handstand training stalls. Here's the complete prep protocol.