Strength, Mobility & Flexibility by Pro Ballerina

mind and body
Strength, Mobility & Flexibility 

Why It Is Important?

Being strong, flexible and mobile is important to avoid injury, which helps us live better, more fulfilling lives being able to do the things we love. 

Strength is the amount of force a muscle can produce. Strength training helps build muscle so that you can get stronger.
Not only will your muscles get stronger with strength training, but your bones will also get stronger, it will help decrease body fat and it can help boost your mood and energy levels.

Mobility training focuses on increasing or maintaining your range of motion. Yoga or exercises that go through full ranges of motion like squats, arm/shoulder circles, and cat/cow are great for mobility. Being mobile means that you are able to move through your daily activities without much difficulty. You are able to bend down and pick up something, walk up the stairs, get up from a seated position or get something off a high shelf

Flexibility training involves stretching, which can be static or dynamic. Static stretches are what we commonly think of, like stretching your neck by moving your ear towards your shoulder. Dynamic stretching is warming up your muscles through activities that bring you through your range of motion, similar to training for mobility. 

Pro Ballerina Jasmine Cammarota's strength, mobility and stretch routine:
3 x 10 Burpees with Box Jumps 

burpees - full body exercise which improves cardiovascular fitness.
box jumps - explosive exercise using your quads, calves, hamstrings and glutes 

3 x 15 Glute Bridge off Box/Bench 
glute bridge - great way to strengthen the hamstrings, lower back, abs, in addition to the glutes and it does not place any pressure on the lower back

3 x 8 Single Leg Glute Bridge off Box/Bench 

For advanced athletes - you can add single leg glute bridge leg switch 

Finish off with a some Yoga Poses
Single Straight Leg Raise off Bench/ Box
is a great variation stretch of the hamstrings without placing pressure on the lower back.
One-Legged Downward Dog Pose 
elongates the spine, strengthens the arms, improves core strength and stability, and stretches the hamstrings and hip flexors.
Low Lunge Stretch 
stretches and strengthens the glutes, hamstrings, quads, and even muscles in the ankles and core.
Low Lunge Quad Stretch 
stretches the quads, groin, hip flexors, and glutes, and strengthens the knees.