FOCUSED FLEXIBILITY BAP REFERENCE GUIDE

GMB Focused Flexibility

Positions Corresponding Stretches

Squat

1. Modified Pigeon 2. Bent Knee Ankle Stretch 3. Straight Knee Ankle Stretch

4. Modified Downward Dog 5. Kneeling Lunge with Foot Elevated 6. Supine Hip Rotations 7. Spinal Combined Motions

Crosslegged Sitting 1. Modified Pigeon 2. Frog

3. Supine Hip Rotations 4. Full Pancake

Longsitting

1. Hamstring Variations 2. Longsitting Stretch 3. Seated Forward Fold 4. Modified Downward Dog

5. Supine Hip Rotations 6. Straight Knee Ankle Stretch 7. Half Pancake 8. Full Pancake

Supine Hip/Knee Flexion1. Kneeling Lunge A 2. Modified Pigeon 3. Kneeling Lunge B

4. Supine Hip Rotations 5. Frog 6. Full Pancake

Crossleg Hip Rotation

Hooklying Crossleg Hip Rotation 1. Supine Hip Rotations 2. Frog 3. Modified Pigeon 4. Kneeling Lunge A

Supine Crossleg Hip Rotation 1. Kneeling Lunge with Foot Elevated 2. Camel 3. Full Pancake

Shoulder Combined Motions1. Posterior Shoulder Opener 2. Prone Scaption Rotation 3. Lounge Chair

4. Shoulder Internal Rotation (in extension) 5. Neck Combined Motions

Prone Backbending

1. Cobra 2. Kneeling Lunge A 3. Upper Thoracic Extension 4. Camel 5. Kneeling Lunge B

6. Kneeling Lunge with Foot Elevated 7. Spinal Combined Motions 8. Seated Mid Thorax Rotation 9. Supine Hip Rotations

Neck Motions1. Neck Combined Motions 2. Seated Mid Thorax Rotation

3. Posterior Shoulder Opener