Entire-body mobility circuit
Regular mobility exercises ensure that your body is functioning optimally. While we understand this as athletes, finding the time, space, or the right exercises to build a meaningful session is not always easy.
This full-body mobility circuit is the perfect solution: it's easy to follow and effective, and hits all major muscle groups with both static stretch and striped distraction – a technique where pulling a resistance band creates space within a ligament, thereby creating a joint can track the bones more smoothly. In addition, this routine uses a Tabata-style interval structure to keep things moving and make each route more effective in less time. You can also focus more on your stretching, improving your mind-body connection.
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Do a 20-second stretch and a 10-second rest for each movement. During the stretch interval, your goal is to keep the intensity of the stretch high. During the rest interval, let go of the stretch a little to rest, but don't let go of it completely. Start with two rounds of each movement on either side and build from there. Do this routine post-workout or on an active recreational day for the best results.
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Banded stretch ankle
Attach a resistance band around a rack or rig at calf level and step into the loop with your left foot. Position the band on top of your ankle joint, rotate your back towards the rack / rig, then step forward with your left foot to create resistance. Bend your left knee while keeping your left heel flat on the floor and hold it there for 20 seconds. During the rest interval, slightly straighten your left knee to ease the stretch for 10 seconds.
Start on top of a push-up with your hands under your shoulders. Kick your left foot forward and to the outside of your left hand with the knee near the shoulder. Keep your right leg straight and strong as you drop your left elbow to the floor and hold for 20 seconds. During the rest interval, place both palms on the floor for 10 seconds.
Stand with your feet outside shoulder width apart, toes facing forward. Keep your left foot flat as you bend your left knee and lower your hips. As you do this, keep your chest raised and your right leg straight, with your foot bent and as low as possible. Hold for 20 seconds, then straighten both legs and come into a wide-legged forward fold for 10 seconds.
Banded pigeon keeping
Anchor a resistance band around a bar or rack at shin level, then step into the loop with your left leg and slide it over your thigh until it is near your groin. Stand with the bar / frame behind you at around 4am, then drop onto your hands and knees. From there, bring your left knee on the floor so your shin is as straight as possible and you can straighten your right leg behind you. Moving away from the bar to create tension with the band, straighten your hips and hold for 20 seconds. During the rest interval, roll onto your outer left hip for 10 seconds.
Banded lat stretch
Attach a loop of tape around a tall chin-up bar and slide your right hand through the other end. Step away from the anchor to create tension, then lower your right knee to the floor and straighten your arm with your palm down. Put your hips back and let the band stretch the right side of your body for 20 seconds. Take a 10 second break.
Invert table top
Sit on the floor with your feet bent and knees bent, and place your hands behind you with your fingers forward. Push your hips up until they line up with your shoulders and knees. Rock your weight slightly forward over your heels and hold for 20 seconds. Lower your hips to the floor for the rest interval.