Flexible Mobility #7

In today’s routine we will do a lot of different elements but primary focus will be on our hips and shoulders. I also added very important foam rolling. If you don’t have a foam roller yet, you can skip the first part and start your video at min 7:16. But i do highly recommend foam roller because it has so many good benefits for releasing any body tension and it’s a great self-massage. I am also adding few exercises for strength.

Workout Breakdown:

Part 1:

Foam rolling Lower Body

1. Calves 10/10
2. Hamstrings 10/10
3. Quads 10/10
4. Gluteus 10/10
5. Hip Flexors 10/10

Part 2:

1. Seated Abductions with Booty Band 20x
2. Knee Hugs + Straight Leg Abductions with Booty Band 20x
3. Forward Fold
4. Curtsy to Leg Lift 10/10x
5. Table Top Stretch to Twisted Dynamic Stretch
6. Standing Hip openers 10/10x to Dancer’s Pose

Part 3:

Foam Rolling Upper Body

1. Upper Back 10x
2. Lats 10/10x

Part 4:

1. Vacuum Abs Series on the Chair
2. Side to side rotations
3. Forward Fold
4. Twisted Seated Stretch with Arm Rotation 6x
5. Walk outs to Seated Forward Stretch
6. DownDog to Pigeon Stretch + Up & Down Pigeon 5x + Holding (L/R)
7. Savasana

Equipment Needed: 

• Exercise Mat
• Booty Band
• Chair
• Foam Roller