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Video 2: Mobility

Mobility - Introduction

As we increase our flexibility, we can increase our balance and improve posture.

Stretching all major muscle groups in the body can improve our strength, stability, posture, and our overall quality of life.

We will be completing 2 sets of 10 repetitions for each exercise before we move on to the next exercise.

Exercise Focus Area Sets x Repetitions
Shoulder Circles (Forward and Reverse) Shoulders 2 x 10
Push-Pull Chest & Back 2 x 10
Overhead Reach (One Arm at a Time) Shoulders, Elbow 2 x 10
Side Bends Abdomen, Back 2 x 10
Hip Circles Hips 2 x 10
Marching in Place Knees, Hips,
Full Body
2 x 10
Side Steps Hips 2 x 10
Kick Back Hamstrings 2 x 10
Calf Raises Calves 2 x 10

We will be using 2 sets of 12 repetitions, starting by doing each exercise one time and then repeating the entire group.

Exercise Focus Area Sets x Repetitions
Cervical Flexion & Extension
(Chin to the Chest/ Eyes to the Sky)
Neck 2 x 10sec Hold
Cervical Rotation
(Look to the right/left)
Neck 2 x 10sec Hold
Cervical Lateral Bending
(Ear toward the shoulder)
Neck 2 x 10sec Hold
Shoulder Circles: Forward and Reverse Shoulders 10 Each Side
Shoulder Shrug & Relax Shoulder/ Trapezius 5
Single Arm Overhead Reach Shoulder & Elbow 10 Each Side
Rainbows Shoulders  5
Cross Body Shoulder Stretch Posterior Shoulder 2 x 20sec Hold
Elbow Extension w/ Fingers Interlocked
(Gradually move overhead)
Elbows & Shoulders 2 x 10sec Hold
Wrist Flexion/Extension, Arms Extended Wrist 2 x 5
Wrist Circles, Arms Extended Wrist 2 x 5
Diagonal Open Chest Chest 2 x 20sec Hold
Scapular Retraction Chest 2 x 20sec Hold
Lumbar Rotation
(Rotate and look behind you)
Back 2 x 20sec Hold
Seated Toe Touch         Back / Hamstring 3 x 20sec Hold
Straight Leg Hamstring Stretch
(Straight leg, heel on the floor, lean towards the knee)
Hamstrings 2 x 20sec Hold
Ankle Point/Flex Ankle 2 x 5
Ankle Circles Ankle 2 x 5
Stretching arm into air
Right Knee up
Stretching arms to toes

The range of motion of our muscle and joints is both for fitness and for the activities that we need to do every day. Overtime it is easy to slowly reduce our range of motion without noticing a big change.

As we increase our flexibility, we can increase our balance and improve posture. Stretching all major muscle groups in the body can improve our strength, stability, posture, and our overall quality of life.

Flexibility exercises that have a stretch and hold motion, should be saved for after other types of exercise (like strength training or aerobic exercise.) Light stretching with continuous movement can be useful before exercise to help the body warm-up for exercise, because it increases blood flow and prepares the body for higher intensity movement.

Flexibility exercises that have a stretch without a hold (continuous motion) can be used before or after exercise. Stretching after exercise will help to increase flexibility, and should be held for 15-30 seconds.

 Stretching should not be painful, but it can be uncomfortable as we apply gentle tension to tight muscles and joints. To avoid injury while working on mobility, avoid any bouncing (we call it ballistic) movements, and focus on a gentle motion with consistent breathing.

It’s easy to hold your breath during flexibility exercise, especially when we are focusing! Remind yourself to breathe as deep as you feel comfortable throughout each stretch.

Suggested Workout Calendar

WeekMondayTuesdayWednesdayThursdayFridaySaturdaySundayEmphasis
1StrengthMobilityCardioRESTStabilityCoreREST-
2StrengthMobilityCardioRESTStabilityCoreREST-
3StrengthMobilityCardioMobilityStabilityCoreRESTMobility
4StrengthMobilityCardioMobilityStabilityCoreRESTMobility
5StrengthMobilityCardioStrengthStabilityCoreRESTStrength
6StrengthMobilityCardioStrengthStabilityCoreRESTStrength
7CardioMobilityStrengthCardioStabilityCoreRESTCardio
8CardioMobilityStrengthCardioStabilityCoreRESTCardio
9CardioCoreStrengthCardioStabilityCoreRESTCore
10CardioCoreStrengthCardioStabilityCoreRESTCore

Video 1: Strength Training

We have over 600 muscles in our body!

Our muscles help us feel strong and stable, and help us lift, bend, push, and pull.

Video 2: Mobility

As we increase our flexibility, we can increase our balance and improve posture.

Stretching all major muscle groups in the body can improve our strength, stability, posture, and our overall quality of life.

Video 3: Cardiovascular Endurance

Our aerobic capacity greatly impacts our energy levels! The more we move, the better we feel.

Together we will work on raising our heart rate safely and condition our body to be more efficient.

Video 4: Stability and Balance

Together we will work on balance so you feel sturdy and secure.

When we are more stable we can do activities we love without fear!

Video 5: Core Training

Together we will work on improving the function of the muscles of the core.

A stronger core improves the way our abdomen looks, but also provides support for our back to reduce back pain caused from weakness.

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