Mobility Workouts

In order to prevent injuries- we need to warmup and cool down with quality mobility warmups before all workouts.

It is recommended to spend 10 plus minutes to warmup with a mobility workout before you begin to hit it hard with full intensity in the main workout.

This is a great time for movement and to mix it up with different variations of movements.

Check out these videos, workouts and tips to help your body recover and function better over the long haul.

Video – Super Squat Hip Sequence pre-workout with Kelly Starrett

MOBILITY WORKOUT #1
Super Squat Hip Sequence

When starting any workout series you will want to start slow and gradually increase.

MOBILITY WORKOUT #1
jog forward 100 meters
jog backwards 100 meters
side to side jog 100 meters
PVC pipe shoulder rolls – 10
leg swings – 10 each leg side to side then 10 forward backward
lunge (split squats) – 10 each leg slowly

Warm up with slow movement. Walking in place then 10 air squats with good form. Then 20 jumping jacks to get your blood flowing.

Video – Hip Rotations – Improve Squat Posture, Mobility, and Depth

MOBILITY WORKOUT #2
high knee jog 100 meters
high heels jog 100 meters
side to side jog 100 meters
karaoke jog 50 meters
air squat – 10
box step ups
deep squat sit 2 min (beginner) 4 min (int) 6 plus (advanced)
wall slides – 10

After you have completed your workout you will want to foam roll as needed.

Check out this SGPT Article “Foam rolling tips”

Video – CrossFit – “Squatting to Restore Spinal Motion and to Poop” with Kelly Starrett

MOBILITY WORKOUT #3
jog 100 meters forward
jog 100 meters backward
lateral squat to side – 10
rotational squat – 10
sit on floor and twist spine right and left (10 each side)
standing then knee forward – 10
PVC pipe shoulder mobility – 10
PVC pipe bully stretch – 5 each arm

Video Muscle Stiffness and Athlete Mobility by KStarr