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Mobility 15

Hips, ankles, shoulders and spine.

01 · PREPARE

WARM-UP

  • Nasal breathing — 2 min
02 · TRAIN

MAIN SESSION

01Thoracic mobility6 per side
02Hip rock-back8
03Knee to wall8 per side
04Shoulder circles8 per side
05Assisted squat30 s

Structure: 2 rounds · Rest: Continuous, gentle movement

03 · RECOVER

COOL-DOWN

Lie down and breathe — 1 min.

IF IT FEELS HARD

REGRESSION

Reduce the range and use a cushion.

IF IT FEELS CONTROLLED

PROGRESSION

Hold each position for 3 seconds.

MR MESSAGE

Mobility gives the body more options; it does not force positions.

REVIEW TECHNIQUE
Manage your effort: finish each set while you can still maintain good technique. Stop if you feel sharp pain, dizziness or discomfort.

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