Mobility - Pecs, Traps, Lats, Hamstrings, Quads, Hip Flexors, Hip Adductors, Glutes, Deltoids, Core ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏
Thursday, 17 July 2025
Daily Workout
Mobility
- Pecs, Traps, Lats, Hamstrings, Quads, Hip Flexors, Hip Adductors, Glutes, Deltoids, Core
Warmup
Use light weights, if any. Aim to get your heart rate up with 5-10 minutes of cardio.
Pogo Jumps
🌐
60-300s total
▼
Jump Rope
🌐
Jump Rope
60-300s total
▼
Standing Side Leg Lift
🌐
Mini Loop Bands
10 reps total (ea. side)
☆
Hold the peak of each rep for 3s.
▼
Walking Knee Hugs
🌐
10 reps total
☆
Hold the peak of each rep for 3s.
▼
Superman
🌐
10 reps total
☆
Hold the peak of each rep for 3s.
▼
⚠
Crossover Step Ups
🌐
Low Box | Flat Bench
Dumbbells | Kettlebells
10 reps total (ea. side)
▼
Arm Circles
🌐
Dumbbells
30s total
▼
Standing Hip Shifts
🌐
10 reps total (ea. side)
☆
Hold the peak of each rep for 3s.
▼
Fast Feet
🌐
30-60s total
▼
Workout
Start off with a lightweight warmup set. Rest between sets for 30-90s or 2-5min for hypertrophy or strength, respectively.
Hand Plank Thread the Needle
🌐
2 sets of 12-15 reps (ea. side)
Hold the peak of each rep for 1s.
▼
⚠
Standing Oblique Twists
🌐
Dumbbells
Resistance Bands
2 sets of 12-15 reps (ea. side)
☆
Hold the peak of each rep for 1s.
▼
☆
Prolong the eccentric 'lowering' phase of each rep.
Cooldown
Remember to breathe. Expand your awareness.
Single Leg Balance
🌐
4 sets of 15-30s holds (ea. side)
▼
Standing Bound Half Lotus Stretch
🌐
Hold for 30-60s total (ea. side)
▼
Tree Stretch
🌐
Hold for 30-60s total (ea. side)
▼
Tiger Stretch w/ Bow
🌐
Hold for 30-60s total (ea. side)
▼
Cat/Cow Stretch
🌐
30-60s total
▼
Cross-Arm Stretch
🌐
Hold for 30-60s total (ea. side)
▼
Gardening
🌐
Hold for 300s total
▼
Self-monitoring diet and weight increases self-awareness, and this has been shown to positively influence eating and exercise behaviors.
[journals.lww.com]
Paying attention to posture can help you look and feel better.
[health.harvard.edu]