Equipment needed: a band or towel; a light kettlebell or dumbbell; a box, bench, or step; weight plate or low box or step
Time: 20 minutes
Directions: Perform the following 10 moves in a row. Do a movement for 2 minutes (or 1 minute per side for single-sided movements) before moving on to the next one.
1. Kneeling wrist mobilization
2. Lying shoulder stretch
3. Split-kneeling band overhead chest stretch
4. Kneeling prayer stretch
5. Standing kettlebell neck and trap mobilization
6. Toes-elevated ankle and calf mobilization
7. Couch stretch
8. Elevated hamstring stretch
9. Elevated glutes stretch
10. Deep squat mobilization
Tip: If a move feels extra challenging, spend more time on it. It can take 2 to 5 minutes to fully release a restricted muscle.
Tip: For the best results, foam roll muscle groups that feel sore or tight before and after your workout.
Optional restorative work: 5 to 10 minutes of legs-elevated belly breathing
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