Mobility Strong Day One

BROUGHT TO YOU BY HORIZON ATHLETIC & BODYBYPIETA

DAY 1: 8TH JANUARY

“ All the physical comes from the mental” - Clara Hughes

WORKOUT: MOBILITY-STRONG

We ease you into your 12 Day Challenge with a dynamic mobility session designed to help you gently reconnect with your body and help improve range of movement. Notice how the body feels through these movements, breathe and take your time. You will repeat this session on day 5 & 9, however you’re welcome to practice this as often as you like!

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.

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)