MOBILITY STRONG DAY ONE

BROUGHT TO YOU BY HORIZON ATHLETIC & BODYBYPIETA
DAY 1: 8TH JANUARY
“ All the physical comes from the mental” - Clara Hughes
WORKOUT: MOBILITY-STRONG
We ease you into your 12 Day Challenge with a dynamic mobility session designed to help you gently reconnect with your body and help improve range of movement. Notice how the body feels through these movements, breathe and take your time. You will repeat this session on day 5 & 9, however you’re welcome to practice this as often as you like!
Below is a guide on how to approach this session. Perform these 5 exercises one after the other to get a feel for your current range of movement, level of core strength and to prepare your body for the challenge ahead.
5 MOBILITY EXERCISES
NO EQUIPMENT NEEDED
PERFORM EACH EXERCISE FOR 60-90 SECONDS
OR FOLLOW THE SUGGESTED REPETITION [REPS] COUNT BELOW NO REST BETWEEN EXERCISES OR SETS.
DEPENDING ON YOUR FITNESS LEVEL OR THE TIME YOU HAVE AVAIL,
CHOOSE YOUR SET LEVEL:
LEVEL 1: COMPLETE 2-3 SETS
LEVEL 2: COMPLETE 3-4 SETS
LEVEL 3: COMPLETE 4-5 SETS
PLEASE NOTE: THE DEMONSTRATION VIDEOS ARE PURELY FOR INSTRUCTION, PLEASE WATCH THE VIDEOS BEFORE YOU PERFORM THE EXERCISES AND THEN COMPLETE THE SETS IN YOUR OWN TIME.
Put on your favourite music and let’s go!
5 EXERCISES: 60 SECS SECS PER EXERCISE
EXERCISE 1: 
REVERSE LUNGE PIVOT TO SUMO PULL, RETURN, SWAP SIDES
AIM FOR 5 REPS EACH SIDE
EXERCISE 2:
WALK OUT, PLANK + CIRCLE ARMS, RETURN & REPEAT
(VARIATION: SQUAT, CRAWL, DROP BACK KNEE )
AIM FOR 5 REPS
EXERCISE 3:
DOWNDOG TO PLANK, BACK & FORTH
(VARIATION: ELEVATE HANDS ON CHAIR/BENCH)
AIM FOR 10 REPS
EXERCISE 4: 
CAT-COW, HIP HURDLE TO PIGEON-POSE, REVERSE & SWAP SIDES
AIM FOR 5 REPS EACH SIDE
EXERCISE 5: 
3 X LATERAL LUNGES + ROTATE & REACH, REPEAT OTHER SIDE
AIM FOR 5 REPS EACH SIDE
ROUGH TIMINGS TO COMPLETE:
5-8MIN ROUNDS / NO REST BETWEEN EXERCISES
LEVEL 1 :15-25 MINS
LEVEL 2: 25-35 MINS
LEVEL 3: 35-40 MINS
MOBILITY STRONG CIRCUIT
START NOW
 

MOBILITY STRONG YOUTUBE CIRCUIT 

 
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ENJOY THE WORKOUT DAY ONE DONE!