Welcome to DAY 2
Mobility Flow WARM-UP of the Day:
- Kneeling Hip Opener
- Hip Adductor Rock
- Cossack Opene
Functional HIIT Workout of the Day:
- Lateral Up & Overs
- Elevated Push-Ups
- Sit Jumps
- Hip Thrusters
Mobility Flow COOL-DOWN of the Day:
- Hip 90/90 Flow
- Wall Adduction Stretch
Today’s mobility focused on opening the hips from deep in the hip capsule through controlled movement and end-range control. Maximum engagement at end-range motion will have better carry over to truly increase range of motion AND increase neural drive to create more efficiency and safety in movement.
Each exercise through the functional HIIT workout is designed to activate glutes, core, chest, serratus anterior and even lower traps and latissmus dorsi through extension of the lateral up & overs and the sit jumps! Do you need to know each muscle? No. But understanding that these main muscle groups all help to improve overall function and prevent injury for day to day activities is key!
Move slow through each mobility exercise in the flow and remember you can always repeat the flows as needed. Listen to your body as we move through each exercise. Do you feel tightness, restriction, pain? Remember each sensation. If there is pain, back off the exercise or move slower. If there is restriction or tightness, come back to this exercise. Make a mental note and keep this exercise in your back pocket. It will probably be handy even after the challenge is over!
Be on the look out for verbal and visual cues, as well as modications and progressions 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!
