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Functional Mobility – Week 7

WEEK 7

 

 

DAY 1

 

A. WARM-UP x2

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

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

-x20 arm hugs

-x20 shoulder openers

 

B. SHOULDER EXERCISES

3 SETS

-x10 floor Ts

GR: https://www.youtube.com/watch?v=R7ruCexFcw8

EN: https://www.youtube.com/watch?v=BMVzjtWY9co

-x10 floor Ys

GR: https://www.youtube.com/watch?v=ALg9O5NyFlk

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

-x10 floor Ws

GR: https://www.youtube.com/watch?v=Wwim9f4x6Bw

EN: https://www.youtube.com/watch?v=O_jH6slUu_8

 

2 SETS

-x10 floor snatch

GR: https://www.youtube.com/watch?v=Kuo5G2Ea73Q

EN: https://www.youtube.com/watch?v=BX4UTQ8DssQ

-x5 (R) + x5 (L) shoulder controlled articular rotations

GR: https://www.youtube.com/watch?v=NVbtOLvKa7Y

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

 

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

-x30sec (R) + x30sec (L) cross arm stretch

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

EN: https://www.youtube.com/watch?v=Q4wjNIsMcEU

-x1min bent over overhead opener stretch

GR: https://www.youtube.com/watch?v=nYN3BlfYtSw

EN: https://www.youtube.com/watch?v=l-UBxPAaC7Y

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

GR: https://www.youtube.com/watch?v=NGjBDMrwv8Y

EN: https://www.youtube.com/watch?v=YGd6fzq2C3s

-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) leg swings

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

-x10 side lunges

-x10 high knees

 

B. HIP EXERCISES

2 SETS

-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

 

3 SETS

-x10 (R) + x10 (L) kneeling wall hip pulses

GR: https://www.youtube.com/watch?v=Rurbrtkb6BA

EN: https://www.youtube.com/watch?v=JyW5Czxxh4s

-x15 (R) + x15 (L) clams

GR: https://www.youtube.com/watch?v=Cn-wfFlK6B4

EN: https://www.youtube.com/watch?v=76_gTQi-tGA

 

C. LOWER BODY MULTIJOINT EXERCISES

1 SET

-x2mins bottom of squat rocks

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

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

 

2 SETS

-x15 russian baby makers

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

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

-x20 alternating cossack lunges to floor

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

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

 

D. STRETCHES

-x1min frog stretch

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

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

-x30sec (R) + x30sec (L) pigeon stretch

GR: https://www.youtube.com/watch?v=1VDPKnAsXOs

EN: https://www.youtube.com/watch?v=dbmuGrvpKo4

-x30sec (R) + x30sec (L) wall kneeling hip stretch

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

EN: https://www.youtube.com/watch?v=k2SBOdrPhPQ

-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

 

 

DAY 3

 

A. WARM-UP x2

 

-x20 arm hugs

-x20 shoulder openers

-x10 downward dog to up dog

-x10 scorpions

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

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

-x10 calf raises

-x10 double leg jumps

-x10 (R) + x10 (L) single leg jumps

 

B. THORACIC EXERCISES

1 SET

-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

 

3 SETS

-x10 downward dog to updog

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

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

-x15 (R) + x15 (L) quadruped T-openers

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

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

 

C. ANKLE EXERCISES

2 SETS

-x10 (clockwise) + x10 (anticlockwise) R foot elevated ankle circles

-x10 (clockwise) + x10 (anticlockwise) L foot elevated ankle circles

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

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

-x20 elevated toes calf raises

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

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

-x30sec (R) + x30sec (L) elevated foot banded ankle mobilisation

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

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

 

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 deep squat overhead progressions

GR: https://www.youtube.com/watch?v=CfPkX2FsbYI

EN: https://www.youtube.com/watch?v=cXP74EV3BfA

-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 doorway stretch

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

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

-x1min extended puppy dog stretch

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

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

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

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

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

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

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

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

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