Mobility & Recovery Flows
Welcome to my warm-up, cool down, Mobility and Recovery Flow workouts. Again these full follow alongs workouts. Perform my Mobility and Recovery Flow workouts on Day 2 and Day 4 (DAY 6 OPTIONAL) of your training week. This will help to improve your mobility and flexibility as you build quality muscle. Becoming muscle bound is not a concept of fitness we can accept. These recovery workouts will help improve your recovery and will help maximize for your gains on your training days. Do not do any workouts on your Mobility & recovery days.
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Welcome to Mobility & Recovery
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*NEW* Dynamic Warm Up #1
PERFORM 1 ROUND:
1. Light Jogging On The Spot
2. Side Steps with Arms Swings
3. Reverse Lunges with Core Rotations
4. Squat Groin Openers
5. Dead Bugs
6. Glute Bridge & Leg Lifts
7. Supine Core Rotations
8. Child Pose (Rock Forward & Back)
9. Reach Unders with T-Raises
10. Arms Circles
11. Hip ... -
Warm-Up & Cool-Down
40 SECONDS OF WORK WITH 15 SECONDS REST:
1. Supine Rotations
2. Nerve Floss ➡️ Hamstring Stretch
3. Glute Stretches (Push & Pull)
4. Quadrupe Arm Circles
5. Quadrupe Leg Cross Overs
6. Child Pose with Thread The Needles
7. Open Books
8. Around The World -
Day 2 - Mobility & Recovery Flow #1
PERFORM 1-2 ROUNDS:
1. Arm Circles (Forward & back)
2. Hip Circles
3. Around The World
4. Top Grabs
5. Groin Openers
6. Inch Worms
7. Cobra Stretch ➡️ Child Pose
8. Thread The Needle
9. Scorpion Stretch
10. Supine Core Rotations
11. Nerve Floss ➡️ Hamstring Stretch
12. Glute Stretch Right
13. Gl... -
Day 4 - Mobility & Recovery Flow #2
PERFORM 1 ROUND:
1. Inch Worms
2. Yoga Flow ➡️ Cobra Stretch ➡️ Toe Touches
3. Childs Pose
4. Thoracic Openers
5. Bear Swims
6. Supine Rotations (Windshield Wipers)
7. Glute Stretch (Push ➡️ Pull)
8. Knee Drops
9. Nerve Floss ➡️ Hamstring Stretch
10. Open Books
11. Lunge with Side Stretch
12...
