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NEW: Trainer Talk Podcast Episode 5 — Turning Setbacks into Success

Full Body Maintenance Mobility with a Sprinkle of Strength

13 Min • Total Body
  • View on YouTube
    • Training Type Mobility
    • Equipment Mat
    • Membership Free

    Overview

    Erica profile picture
    Erica

    Focus & Benefits
    Keep tabs on your full body mobility with this add-on routine. We emphasize the hip and posture muscles, as well as ranges of motion - these areas greatly influence our body alignment and ultimately how smoothly we move. Select exercises allow for bonus muscle strengthening as well. 



    Workout Overview
    Mobility Workout: 14 exercises, 45 seconds active / 10 seconds rest (13 minutes)

    Equipment
    Mat, optional extra padding for some exercises (ex: flat pillow, yoga mat)

    Tips & Helpful Information

    • We are focused on slow, controlled, full range of motion repetitions. You always have the option to repeat these another time through or repeat the routine weekly. 
    • The nature of the chosen exercises allows for total body strengthening opportunities. Hopefully, this makes mobility work sound more encouraging! Notice the synergistic nature between engaging a muscle and the added range of motion it brings to the movement. This is one reason why these two training types complement one another so well. 
    • I do my best in the video to explain the different areas of the body we are mobilizing for each exercise. Use this cueing to enhance mind-body connection!
    • This is an easy routine to press play on before or after your chosen workout of the day. There's no warm up or cool down, and it smoothly adds on to many workouts so you can maintain mobility! 

    Difficulty & Modifications Explained
    Overall, this routine is rated a 2 in difficulty, although select exercises may feel more challenging. I do my best to share modifications along the way to make each exercise feel productive.
     

    Mobility Workout: 14 exercises, 45 seconds active / 10 seconds rest (13 minutes)
    Seated Hip Thrust + 3 Way Hip Flexor (One Side) 
    Seated Hip Thrust + 3 Way Hip Flexor (Other Side)
    Quadruped Hip CARs (One Side)
    Quadruped Hip CARs (Other Side)
    Kneeling Torso Rotations (One Side) 
    Kneeling Torso Rotations (Other Side) 
    Deep Squat Ankle Rocks 
    Crab Thrusts
    Static Glute Bridge + Alt Lateral Reach 
    Knee Push Up + OH Reach
    Superman W's 
    Plank to Crouch
    Alt Cossack Stretch
    Standing Cat + Goal Post