Mobility Strong Day Five

BROUGHT TO YOU BY HORIZON ATHLETIC & BODYBYPIETA

DAY 5: 11TH JANUARY

“Greatness finds us by obstacles in front of us. I don’t look at hurdles as obstacles blocking my path but opportunities to overcome.”- Lolo Jones

WORKOUT: MOBILITY-STRONG

“Now that you have eased your way into the 12 Day Challenge it’s time to enter the next 4 day phase with the option to progress:

you can do this by increasing intensity with more intentional movement

(eg: add more repetitions or try more challenging variations in the time allowed)

Let’s return to your dynamic mobility-strong session designed to help you reconnect with your body and help improve range of movement for the workouts to come.“

Below is a guide on how to approach this session.

Perform these 5 exercises one after the other to get a feel for your current range of movement, level of core strength and to prepare your body for the challenge ahead.

PHASE TWO:

ADD WEIGHT, INCREASE WEIGHT BY 0.5-1KG OR ADD 1 EXTRA SET

5 MOBILITY EXERCISES

NO EQUIPMENT NEEDED

PERFORM EACH EXERCISE FOR 60-90 SECONDS

OR FOLLOW THE SUGGESTED REPETITION [REPS] COUNT BELOW NO REST BETWEEN EXERCISES OR SETS.

DEPENDING ON YOUR FITNESS LEVEL OR THE TIME YOU HAVE AVAIL,

CHOOSE YOUR SET LEVEL:

LEVEL 1: COMPLETE 2-3 SETS

LEVEL 2: COMPLETE 3-4 SETS

LEVEL 3: COMPLETE 4-5 SETS

PLEASE NOTE: THE DEMONSTRATION VIDEOS ARE PURELY FOR INSTRUCTION, PLEASE WATCH THE VIDEOS BEFORE YOU PERFORM THE EXERCISES AND THEN COMPLETE THE SETS IN YOUR OWN TIME.

Put on your favourite music and let’s go!

5 EXERCISES: 60 SECS SECS PER EXERCISE

EXERCISE 1:

REVERSE LUNGE PIVOT TO SUMO PULL, RETURN, SWAP SIDES

AIM FOR 5 REPS EACH SIDE

EXERCISE 2:

WALK OUT, PLANK + CIRCLE ARMS, RETURN & REPEAT

(VARIATION: SQUAT, CRAWL, DROP BACK KNEE)

AIM FOR 5 REPS

EXERCISE 3:

DOWNDOG TO PLANK, BACK & FORTH

(VARIATION: ELEVATE HANDS ON CHAIR/BENCH)