Tag Archives: SMR

Mobility Workout

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I’ve been playing around with a mobility specific workout for a few days and thought I would share it with you.

The purpose of the mobility workout is to restore functional range of motion,flexibility, engage the core and help loosen the numerous knots found in the human body.

As we age, certain muscles begin to shorten whiles others continue to weaken. I kept these facts in mind along with maintaining an ability to progress, regress or subtract a given movement and still address mobility issues.

Goal: Address 9 common knots
Spine. Shoulders
Hips. Knees
Ankles

Tight Areas – Lengthen and Mobilize
Weak Areas s Stabilize and Strengthen
Promote functional movement and balance.

Age related weaknesses/tightness
Posterior Chain. Hands
Hips Knees
Ankles. Core

The Workout

SMR: Inhibit overactive muscles
Calves
Hams
Glutes
Quads
Adductors
IT Band
Lats
Posterior Deltoid

Floor Bodyweight: Focus on Breathing
Cat-Cow
T-Spine rotation
Elevated Cobra-Child’s Pose
Bird Dogs
Plank
Hip Thrust
Knee Drop
Long Stretch

Standing Bodyweight: Static and Active Stretches. Promote relaxing into stretches and fluid movements.
Calf/Ankle
Hip Flexor 90-90
Hams
Hip Circles
Shoulder Circles
Chest
Triceps
Forearms

Kettlebell Series: Flow and Stretch.
Hula Hoop (Back Pass)
Halo
Windmill

TRX Series: Stretch + Engage Core
Shoulders I Y T L
Lunge Arm Slicers
Lats
Spine
Close-Wide Rows

Sent from my iPhone