Start by laying down onto your back and placing an item under your hips. This can be a blanket or pillow, everything will work as long as it puts you into an elevated position. After you’ve done that, continue by grabbing onto your hamstrings and trying to pull your knees as close to your shoulders as possible. It doesn’t really matter how far you can get them, as long as your biceps are helping your hip flexors to pull the legs in, reducing the risk of fatigue. Stay here, then stretch one of your legs to the side and bend it back in.
Repeat this movement and alternate your legs while doing so. Do this ‘’air-cycling’’ process for as long as you can, let’s say about 20 reps on each side. By doing this stretch, you are also increasing your defense range as well as decreasing the space between your ribs and your tights, which is the one your opponent has to control.
If you do this stretch for at least 5 minutes a day, you will notice a tremendous difference.
Stretching out the front side is as equally important as stretching out the back side. Your hip flexors are usually quite weak because they’re tight. That’s why they are the main target of this pose.
By stretching your hip flexors will enable them to contract more. If they’re loose, they’re also going to be strong.
Place the same pillow you used before underneath your shins or if your knees are hurting, you can place something under your but, sit down and lean back. Squeeze your but and your belly and try pushing your hips up, without actually lifting them. This should feel the effect of this pose in your quads and hip flexors.
If you are a true definition on A Rock, you can modify this by doing one side at the time. Using a wall to help you lean back while watching your favorite TV series is also an option here. Try to hold this position for at least 2 minutes.
Of course, once you do one side, you move to the other one, staying there for an equal amount of time. Use a timer if you have a problem counting the minutes.
You’ve stretched out your front- and your backside, so it’s time to move on to your core.
Lay down onto your back and lift your legs up, keeping them straight or bent. Now look over to one side and lift the hips over your shoulder. Do the same thing on the other side and continue by repeating this movement from side to side. What you’re basically doing here is just using your core to lift those hips up.
Together with the Spider guard, this movement is both offensive and defensive at the same time.
The goal is to obtain strong but mobile muscles.
To all the fellow Rocks out there – try all of these poses and keep repeating them for a few weeks.
If you still find it hard to understand what’s going on, Sebastian made a full 5-day program, dedicated solely to the Inverted Guard for Rocks.