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

Seria 1: 1 runda

Rolling Back Stretch

1 minuta

Crunches with Knee Hugs

1 minuta

Seated Forward Bend

1 minuta

Plow Pose

1 minuta

Lying Torso Twists

1 minuta

Lying Left Leg Kicks

1 minuta

Lying Right Leg Kicks

1 minuta

Lying Left Leg Circles

1 minuta

Lying Right Leg Circles

1 minuta

Cat Cow

1 minuta

Lying Supermans

1 minuta

Lying Hamstring Stretches

1 minuta

Tip Toe Glute Bridge

1 minuta

Left Bridge Glute Circles

1 minuta

Right Bridge Glute Circles

1 minuta

Lying Scorpions

1 minuta

Lying Leg Figure Eights

1 minuta

Lying Spinal Twist

1 minuta

Lying Spinal Twist with Crossed Legs

1 minuta

Supine Butterfly

1 minuta

Bent Single Leg Floor Bridges

1 minuta

Seated Forward Fold

40 sekundy

Rest

15 sekundy

Horse Stance

1 minuta

Rest

10 sekundy

Horse Stance with Clasped Hands

1 minuta

Rest

10 sekundy

Horse Stance with Heel Ups

1 minuta

Standing Back Bend

43 sekundy

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