Menu Close

Functional Mobility – Week 4

WEEK 4

 

 

DAY 1 

 

A. WARM-UP x2

-x20 arm hugs

-x20 shoulder openers

-x10 downward to updog

-x10 scorpions

 

B. THORACIC EXERCISES

2 SETS

-x10 downward dog to updog

GR: https://www.youtube.com/watch?v=emxXA_0C0SY

EN: https://www.youtube.com/watch?v=7j3nT_aiGuo

-x10 (R) + x10 (L) quadruped T-openers in lunge

GR: https://www.youtube.com/watch?v=DoDKXcKW5Cs

EN: https://www.youtube.com/watch?v=GycgILjofK0

 

1 SET

-x50 thoracic rotations

GR: https://www.youtube.com/watch?v=WtNmJRCsBpM

EN: https://www.youtube.com/watch?v=OibJ_IzdmXU

-x30 pulses + x30sec extension hold foam roller thoracic extension

GR: https://www.youtube.com/watch?v=nApJLMkDWuY

EN: https://www.youtube.com/watch?v=0xm8vhnLCSk

 

C. WRIST EXERCISES

2 SETS

-x10 (clockwise) + x10 (anticlockwise) wrist circles

GR: https://www.youtube.com/watch?v=cx0kkn54teI

EN: https://www.youtube.com/watch?v=NsHJ5kHtrw8

-x10 wrist prayers (up and down is one rep)

GR: https://www.youtube.com/watch?v=lLbopT8SUcc

EN: https://www.youtube.com/watch?v=gupPqQHVql0

-x15 pulses floor wrist extension 1

GR: https://www.youtube.com/watch?v=V1PrB-pitS0

EN: https://www.youtube.com/watch?v=Vhr_YVP-gqQ

-x15 pulses floor wrist extension 2

GR: https://www.youtube.com/watch?v=fJnFlRYhyGA

EN: https://www.youtube.com/watch?v=phJw_u_LpFU

-x15 pulses hold floor wrist flexion 1

GR: https://www.youtube.com/watch?v=OP7wMjm1QHM

EN: https://www.youtube.com/watch?v=_mJAhtaDsx4

-x15 pulses floor wrist flexion 2

GR: https://www.youtube.com/watch?v=EFptu-1OqQY

EN: https://www.youtube.com/watch?v=KQCpxOVpLis

 

D. STRETCHES

-x1min extended puppy stretch

GR: https://www.youtube.com/watch?v=iLxGePjxgEI

EN: https://www.youtube.com/watch?v=pNFs62zNrso

-x1min doorway stretch

GR: https://www.youtube.com/watch?v=AnruT4eX3qc

EN: https://www.youtube.com/watch?v=A7nXr8htMys

-x30sec (R) + x30sec (L) pronated wrist extension stretch

GR: https://www.youtube.com/watch?v=kLIsc4hyeAI

EN: https://www.youtube.com/watch?v=sksO3XIyCt0

-x30sec (R) + x30sec (L) wrist flexion stretch

GR: https://www.youtube.com/watch?v=46QHw0D0-jI

EN: https://www.youtube.com/watch?v=Ai3hq6CLXKo

 

 

DAY 2

 

A. WARM-UP x2

-x10 (R) + x10 (L) clockwise ankle circles

-x10 (R) + x10 (L) anti-clockwise ankle circles

-x10 calf raises

-x10 double leg jumps

-x10+x10 single leg jumps

 

B. ANKLE EXERCISES

1 SET

-x2mins heel walk

GR: https://www.youtube.com/watch?v=FnSQkJudob8

EN: https://www.youtube.com/watch?v=7tx7oQxGA4Y

 

2 SETS

-x10 (R) + x10 (L) clockwise seated and elevated leg ankle circles

-x10 (R) + x10 (L) anticlockwise seated and elevated leg ankle circles

GR: https://www.youtube.com/watch?v=M_j3z1Fy8C4

EN: https://www.youtube.com/watch?v=YBJxkU9vgmM

-x15 elevated toes calf raises

GR: https://www.youtube.com/watch?v=7cPybVZ8BzM

EN: https://www.youtube.com/watch?v=rMaCBWIeCRQ

-x10 (R) + x10 (L) elevated foot banded ankle pulses

GR: https://www.youtube.com/watch?v=7tizeq1xelI

EN: https://www.youtube.com/watch?v=kmoI0pUbGRA

 

C. LOWER BODY MULTIJOINT EXERCISES

2 SETS

-x20 bottom of squat rocks

GR: https://www.youtube.com/watch?v=ml7jxQpVhI8

EN: https://www.youtube.com/watch?v=zsYc4EqMuJ8

-x10 alternating cossack lunges

GR: https://www.youtube.com/watch?v=6Ecf2X_lols

EN: https://www.youtube.com/watch?v=E5d0VLYOB2c

 

2 SETS

-x10 russian baby makers

GR: https://www.youtube.com/watch?v=iOR3nyW84ok

EN: https://www.youtube.com/watch?v=dJhW_g2JmRU

-x10 alternating cossack lunges to floor

GR: https://www.youtube.com/watch?v=bSVzGzk912g

EN: https://www.youtube.com/watch?v=xwxvV3_ut5c

 

D. STRETCHES

-x30sec (R) + x30sec (L) banded dorsiflexion stretch

GR: https://www.youtube.com/watch?v=ETolvMRit3I

EN: https://www.youtube.com/watch?v=UwAi0C7gQb4

-x30sec (R) + x30sec (L) standing calf stretch

GR: https://www.youtube.com/watch?v=a6t-zE6SJoM

EN: https://www.youtube.com/watch?v=HqIdFWlaAWs

-x30sec (R) + x30sec (L) kneeling hamstring stretch

GR: https://www.youtube.com/watch?v=vDHO8PZcOEc

EN: https://www.youtube.com/watch?v=WAyOfVRJyrw

-x1min split stretch hold

GR: https://www.youtube.com/watch?v=wafe_2B3TFg

EN: https://www.youtube.com/watch?v=cnCLwAz0Ct4

 

 

DAY 3

 

A. WARM-UP x2

 

-x10+x10 arm circles

-x20 scissor swings

-x20 arm hugs

-x20 shoulder openers

-x10 (R) + x10 (L) leg swings

-x10 (R) + x10 (L) side leg swings

-x10 side lunges

-x10 high knees

 

B. HIP EXERCISES

2 SETS

-x15 (R) + x15 (L) 90/90 pigeon forward and back

GR: https://www.youtube.com/watch?v=Nt6rVnxc9RE

EN: https://www.youtube.com/watch?v=Gk77rGahP70

-x10 butterfly leg flutters

-x10 alternating knee press downs in butterfly position

-x5 knee push downs and ins in butterfly position (up and down is one rep)

GR: https://www.youtube.com/watch?v=XCgsUBMOpU4

EN: https://www.youtube.com/watch?v=lZS5ymKV4jU

 

C. SHOULDER EXERCISES

2 SETS

-x20 floor superman

GR: https://www.youtube.com/watch?v=FqfBWVQfvyE

EN: https://www.youtube.com/watch?v=9On_eMbhCgs

-x10 (R) + x10 (L) then 30sec hold at bottom sleeper stretch

GR: https://www.youtube.com/watch?v=BbFtctiHjEo

EN: https://www.youtube.com/watch?v=1w3l2BkbvUU

 

2 SETS

-x15 deadbug floor shoulder slides

GR: https://www.youtube.com/watch?v=N3-V-CY1yTA

EN: https://www.youtube.com/watch?v=SLqWQF3byHg

-x15 floor prone stick lifts offs

GR: https://www.youtube.com/watch?v=MQYpO1VI1IY

EN: https://www.youtube.com/watch?v=q8puX_0JWAo

 

D. MULTIJOINT FULL BODY EXERCISES

3 SETS

-x10 bottom of squat Ys

GR: https://www.youtube.com/watch?v=1swAcOfq-SI

EN: https://www.youtube.com/watch?v=IRdVVMyCQnE

-x10 snatch press in bottom of squat

GR: https://www.youtube.com/watch?v=_vN1B9KDpZ8

EN: https://www.youtube.com/watch?v=D50A4b4NOKw

 

E. STRETCHES

-x1min frog stretch

GR: https://www.youtube.com/watch?v=3oD9c3IFjzI

EN: https://www.youtube.com/watch?v=9E1RVOf49mI

-x30sec (R) + x30sec (L) kneeling lunge quad and hip stretch

GR: https://www.youtube.com/watch?v=pmrvx1vn_NI

EN: https://www.youtube.com/watch?v=DQ2tvY4on3s

-x30sec clasped hands stretch

GR: https://www.youtube.com/watch?v=QOQxK6DETk4

EN: https://www.youtube.com/watch?v=oZNCpD7GhBU

-x1min child’s pose

GR: https://www.youtube.com/watch?v=pHTK1cUakwA

EN: https://www.youtube.com/watch?v=O8je1JocvW0

%d bloggers like this: