Mobility Strong Day Nine

BROUGHT TO YOU BY HORIZON ATHLETIC & BODYBYPIETA
DAY 9: 16TH 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 THREE: 

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)
AIM FOR 10 REPS
EXERCISE 4: 
CAT-COW, HIP HURDLE TO PIGEON-POSE, REVERSE & SWAP SIDES
AIM FOR 5 REPS EACH SIDE
EXERCISE 5: 
3 X LATERAL LUNGES + ROTATE & REACH, REPEAT OTHER SIDE
AIM FOR 5 REPS EACH SIDE
ROUGH TIMINGS TO COMPLETE:
5-8MIN ROUNDS / NO REST BETWEEN EXERCISES
LEVEL 1 :15-25 MINS
LEVEL 2: 25-35 MINS
LEVEL 3: 35-40 MINS
MOBILITY STRONG CIRCUIT
START NOW
 
MOBILITY STRONG CIRCUIT
 
DON'T FORGET YOUR HORIZON ATHLETIC $70 REBOOT VOUCHER 
USE CODE: REBOOT70
 
PIETA'S WEARING AN XS IN 
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ZINAL CROP TOP SOFT EARTH
SALEINA LEGGINGS SOFT EARTH 
 
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COMPETITION
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CONGRATULATIONS ON COMPLETING DAY NINE!