MOBILITY PROGRAM

ROOM, POOL, GYM, BEACH

OBJECTIVE
This program will help the body to get loose and regain mobility after prolong sitting or traveling

SELF-MYOFASCIAL RELEASE​ (SMR)

Finish each exercises before moving to the next, with no rest

  • EXERCISES: 2
  • TIME: 2 MINS.
Glute and Core activation

Finish each exercises before moving to the next, with no rest

  • EXERCISES: 3
  • TIME: 5 MINS
Mobility

Perform all exercise continuously and repeat for two rounds, no rest

  • EXERCISES: 3
  • TIME: 10 MINS.

SELF-MYOFASCIAL RELEASE (SMR)

1
2
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FOOT
MASSAGE

  • 2 SETS
  • 30 SECONDS
  • MASSAGE OR TENNIS BALL
1
2
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GLUTE
MASSAGE

  • 2 SETS
  • 30 SECONDS
  • MASSAGE OR TENNIS BALL

Glute and core activation

1
2
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SINGLE LEG
GLUTE BRIDGE

  • 2 SETS
  • 8 TIMES
  • Finish one side first then alternate
1
2
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Shoulder
tap

  • 2 SETS
  • 8 TIMES
  • Alternate LEFT/RIGHT
1
2
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Birddog

  • 2 SETS
  • 8 TIMES
  • Alternate LEFT/RIGHT

Mobility

1
2
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Reverse lunges
to in step

  • 2 SETS
  • 8 TIMES
  • Alternate LEFT/RIGHT
1
2
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Knee hug to
inverted
hamstring

  • 2 SETS
  • 8 TIMES
  • Alternate LEFT/RIGHT
1
2
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Bear
crawl

  • 2 SETS
  • 8 TIMES
  • Crawl 3 steps forward and backwards