Peptide LibraryFitness / Stretching
Track 3
Two menus: open the session, or actually restore range.
Do not turn this into a 45-minute class that steals the lifting hour. Openers are short. The longer menu is for off days or after the piece.
A · 8-minute opener (before lifting or CrossFit)
| Position | Time | Note |
|---|---|---|
| World’s greatest stretch / lunge rotate | 45 s / side | Easy breath |
| 90/90 hip sit | 45 s / side | Sit tall |
| Cat-camel + thoracic opener on a bench | 8 slow cycles | |
| Ankle rock in a squat stance | 45 s | Heel stays down if it can |
| Dead hang or active hang | 20–40 s × 2 | Shoulders packed, not shrugged into ears |
B · 15–20 minute closer (after, or off day)
| Position | Time | Targets |
|---|---|---|
| Couch stretch | 60–90 s / side | Hip flexor / quad |
| Hamstring long-sit or elevated foot | 60 s / side | Do not bounce |
| Pigeon or figure-4 on the back | 60–90 s / side | Glute / posterior hip |
| Doorway pec stretch | 45 s / side | After pressing days |
| Wrist extension / flexion on all fours | 30 s each | After barbell or HSPU days |
| Supine twist | 45 s / side | Easy, not a pry bar |
Stretching is not a substitute for a warm-up set. First working set still starts lighter than the sheet.