Mobility - Pecs, Lats, Hamstrings, Quads, Hip Flexors, Hip Adductors, Glutes, Delts, Traps, Core
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Daily Workout
Mobility
- Pecs, Lats, Hamstrings, Quads, Hip Flexors, Hip Adductors, Glutes, Delts, Traps, CoreClick on the 🌐 to manage an exercise and its variations.
Warmup
Use light weights, if any. Aim to get your heart rate up with 5-10 minutes of cardio.
60-300s total
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60-300s total
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10 reps total (ea. side)
☆ Hold the peak of each rep for 3s.
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10 reps total
☆ Hold the peak of each rep for 3s.
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10 reps total (ea. side)
Hold the peak of each rep for 3s.
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⚠
Crossover Step Ups🌐
10 reps total (ea. side)
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10 reps total
☆ Hold the peak of each rep for 3s.
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One-Arm Shoulder Extension🌐
10 reps total (ea. side)
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30-60s total
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Workout
Start off with a lightweight warmup set. Rest between sets for 30-90s or 2-5min for hypertrophy or strength, respectively.
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
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☆ Prolong the eccentric 'lowering' phase of each rep.
Cooldown
Remember to breathe. Expand your awareness.
Front-to-Back Rocker Board🌐
4 sets of 15-30s
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Hold for 30-60s total (ea. side)
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Hold for 30-60s total (ea. side)
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Hold for 30-60s total (ea. side)
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Supinated Grip Dead Hang🌐
Hold for 30-60s total
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Hold for 30-60s total (ea. side)
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Hold for 30-60s total
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Hold for 300s total
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- Mindfulness is the nonjudgmental observation of your own thoughts, feelings, and actions, without trying to suppress or deny them. When you look in the mirror and don't like what you see, accept the bad with the good with a compassionate attitude. — Harvard Medical School
- Avoid doing too much, too soon. Never increase the length of your workouts by more than 10 percent from one week to the next, and never increase both the length and intensity of your workout at the same time. [stanfordchildrens.org]