Welcome to DAY 1

Mobility Flow WARM-UP of the Day:

• Hip Hinge Squat Reach
• Single Leg Stability
• Hip Circles (Hip CAR’s)
• Wrist Warm-Ups

Functional HIIT Workout of the Day:

• Jump Rope
• Goblet Squat
• Push-Up “W”
• Lateral Bounds

Mobility Flow COOL-DOWN of the Day:

• Kneeling Hip Flow
• Wrist Extension Stretches
• Child’s Pose

These mobility flows will go by quick! Typically I would spend about 5-10 minutes for each warm-up and cool-down but the intention of showing you these quick 2 minute flows is to show you how you CAN still get mobility done in a shorter amount of time.

Mobility can be done at ANY time throughout the day. The difference between mobility and flexbility is that mobility will always have an active component to the stretch. Since it has this active component, it is not necessary to need a warm-up prior, as this acts as the warm-up alone! Just the same, due to it’s slower and controlled movements, it works as a great cool-down.

The exercises chosen in today’s mobility flows complement the HIIT well. The Hip Hinge Squat Reach will activate core, glutes and lower traps in preparation for the Jump Rope, Golblet Squat and Push-Up “W”. The Singe Leg Stability will actiavte gluteus medius for the Lateral Bounds and the Wrist Warm-Ups are perfect before Push-Ups.

The HIIT workout includes 2 more cardiovascular heavy compenents – the Jump Rope and Lateral Bounds – and 2 more strength based exercises – the Goblet Squat and Push-Up “W”. Each exercise is designed to not only vary the levels of your heart rate, but also maintain muscle activation and address upper body, lower body, core and a push with a pull. All things to keep that body FUNCTIONAL!

Be on the look out for verbal and visual cues, as well as modications throughout the workout! Remember, it is ALWAYS best to listen to your OWN body’s needs. The intention is function. So, let’s make this body as functional as possible and MOVE!

Don’t Forget To Check In!

• Snap a photo or video of what came up for you throughout today! (ex: photo or video of the mobility flow, HIIT workout or just any photo discussing something that came up for you throughout the workout)
• Upload it to Instagram (for prizes)
• Tag (and follow!) @docjenfit and @themobilitymethod and use #move2improve and #docjenfit (make sure your profile is public so I can see it!)
• Keep an eye out for tomorrow’s video!

Don’t forget to follow me on Instagram & Facebook to keep up with all things mobility, pain and injury!