MOBILITY/FLEXIBILITY WORKOUTS

Hi guys and welcome to the mobility and flexibility section. I cannot stress enough how vital this section and these movements are to your continuing physical and functional health. These mobility workouts are designed to help our bodies to function more optimally, or to return our bodies to full mobility having been in compromised postural positions for many years. They are designed into small easy to manage (time wise) workouts anything from 8 to 20 minutes long in order to help with the single biggest problem that people face when it comes to adding mobility to their schedule..TIME!

The complexes are filmed in their shortest versions so feel free to turn a 9 minute complex into an 18 or 27 minute complex to make it more effective.

SECTION ONE

lower body mobility complexes (legs, glutes, hips)

6 minute whole body morning wake up routine

Roll out of bed and start the day with this one guys you’ll feel better for it and start the day more mobile and less stiff.

9 minute lower back/hip complex.

A nice and easy reliever for lower back tightness that targets the hamstrings glutes and hips to feed slack into the lumbar spine and relieve tightness.
no equipment needed.

10 minute knee pain relief complex via posterior chain

A 10 minute complexes that stretches the calves, hamstrings and adductors to feed slack in to the knee.
equipment needed:
  • foam roller

10 minute quads, flexors, hips and glutes

10 minutes focusing on the quads, hips, hip flexors and glutes guys, can be used as a simple mobilisation or extended to make it a good post workout stretch routine.
No equipment needed.

SECTION 2:

thoracic (upper back) mobility complexes

9 minute thoracic mobility complex

This complex utilises a lot of thoracic rotation and finishes with some extension to open up that upper back region. Ideal as a pre workout mobilisation for movements in the transverse plain (upper body rotation, twisting, throwing, boxing, tennis etc).
Equipment needed:
  • foam roller
  • a wall :)

9 MINUTE Thoracic opener for pre-shoulder based/pressing work out.

I put together a short video of some of the pre-pressing mobilisations that I do before a thoracic related workout such as the shoulder or bench press.
equipment needed: 
  • foam roller
  • resistance band 
  • elevated anchoring point