Mobility Bits

Some lower back stretches, hams, glutes and groin activation. Try not to do totally static stretches unless you want to do this after a training session. Make the poses active by pulsing gently. Static stretching can slow your speed and not good to do them cold. Leave static hold stretches for recovery. Use the 5sec intervals as your cue to transition.

Exercises

Set 1: 1 round

Rolling Back Stretch

1 minute

Crunches with Knee Hugs

1 minute

Seated Forward Bend

1 minute

Plow Pose

1 minute

Lying Torso Twists

1 minute

Lying Left Leg Kicks

1 minute

Lying Right Leg Kicks

1 minute

Lying Left Leg Circles

1 minute

Lying Right Leg Circles

1 minute

Cat Cow

1 minute

Lying Supermans

1 minute

Lying Hamstring Stretches

1 minute

Tip Toe Glute Bridge

1 minute

Left Bridge Glute Circles

1 minute

Right Bridge Glute Circles

1 minute

Lying Scorpions

1 minute

Lying Leg Figure Eights

1 minute

Lying Spinal Twist

1 minute

Lying Spinal Twist with Crossed Legs

1 minute

Supine Butterfly

1 minute

Bent Single Leg Floor Bridges

1 minute

Seated Forward Fold

40 seconds

Rest

15 seconds

Horse Stance

1 minute

Rest

10 seconds

Horse Stance with Clasped Hands

1 minute

Rest

10 seconds

Horse Stance with Heel Ups

1 minute

Standing Back Bend

43 seconds

Related Workouts

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Low Back Stretching

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