Stretch Rayner 05/12/2023 Stretch Rayner 05/12/2023

Tight calves and shit squats?

The squat is a popular strength exercise, second only in popularity to the deadlift. However, many adults have trouble performing full range of motion "ass-to-grass" squats because they have tight calves, which limit ankle dorsiflexion.

Not only does this affect our squats, but it also affects lunges, step-ups, pistol squats, and even our forward fold (pike and pancake) flexibility.

Stretch Rayner 09/02/2023 Stretch Rayner 09/02/2023

A commonly overlooked part of pike and pancake flexibility.

If you're like me, you want to increase your pike and pancake flexibility.

Let me guess.

You spend a lot of time stretching your hamstrings, glutes, obliques, quadratus lumborium (QL's), traps and spinal erectors.

I get it, these are the commonly used exercises for pike and pancake gainz and exactly what I’d been focusing my training on.

But, I'd often feel that something was missing.