We hope you have enjoyed the first two weeks of Mobility Monday. So far Matty has introduced you to some basic stretches that will help greatly with your overall mobility and help with specific problem areas. You should refer back to these stretches often as you identify tight areas. This week focuses more on warming up for your workout, specifically lower body workouts in this case.
Workout: Lower Body Warmup Circuit
- Pike to Squat – 10 reps
- Low Squat Hold – 60 secs
- Inchworm to Downward Dog – 10 reps
- 3 Way Calf Stretch – 5 reps per side
Perform the above in circuit fashion with 60s rest between rounds. Repeat circuit 2-3 times before lower body workouts.
Pike to Squat
- Feet should be at a width where you can go down into a deep squat. The closer together your feet are the more challenging the movement is.
- Start in a deep squat. 3 second hold.
- Lift hips and straighten legs.
- Keep chest as close to your thighs as possible. Use an elevated surface for your arms/hands if needed to get into Pike position. (as seen in video) Or keep hands on floor or wrapped around calves/ankles. 3 second hold
- Up and down is one rep. Complete 10 reps of the movement.
Low Squat hold
- Stand facing a rack or something you can hold on to.
- Feet shoulder width apart.
- Bend legs and go into a deep squat.
- Keep Chest upright.
- We are looking for hamstring to cover the calf.
- Hangout in the bottom of the squat for as long as you can and feel around to see how you feel and what might need some extra attention. ( Use Mobility Monday: Week 1 – Lower body to address any areas that are extra tight)
- Repeat until we reach 60s in bottom position
Inchworm to Downward dog
- Start in a tall plank position.
- Taking tiny steps walk feet toward hands as far as you can, maintaining straight legs, into downward dog position.
- Hold for 3 seconds.
- Walk hands out away from feet back to tall plank.
- Repeat 10 times.
3 Way Calf Stretch
- Start with toe elevated and leg straight and hips forward.
- Reach other foot outward and hold for 3 seconds.
- Reach other foot forward and hold for 3 seconds.
- Reach other foot inward and hold for 3 seconds.
- That is one rep.
- Complete 5 reps per side.
And that’s it for this installment! If you would like more information, have questions or are interested in more help with your specific mobility issues feel free to contact us.