*NEW* Dynamic Warm Up #1
Mobility & Recovery Flows • 10m
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 Circles
12. Around The Worlds
Up Next in Mobility & Recovery Flows
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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...
