WARM UP & MOBILITY
These are routines that can be used in various ways as single warm ups before your session or just to loosen up after a hard workout. It is crucial to ensure that you activate and mobilise your muscles and joints to eliminate the risk of injury, improve your structural foundations, range of motion and posture.
ROUTINES
Lower Body ACTIVATION WORKOUT |
Lower Body ACTIVATION WORKOUT |
CATEGORY
LOWER BODY
Rectus Femoris - 3 Way |
Elevated Dorsi Flexion |
Frog Stretch
|
Elevated Glute/Hip Stretch |
Wall Sit
|
Knee Fall Ins
|
Garland Pose
|
Adductor Ball Squeeze |
UPPER BODY
Thoracic Rotation |
Reverse Snow Angels |
Vomiting Cat |
Prone Floor Angel |
Kneeling Thoracic Rotation |
Kneeling Shoulder Rotation |
True Thoracic
|
Lying Thoracic Windmill
|
Forearm Lat Rollout |
|
|
|
CORE
Side Plank |
Hand Plank |
Hollow Hold |
Prone Cobra |
Glute Bridge Raise
|
Singe Leg Glute Bridge Raise |
Wall Push Dead Bug
|