Mobility Workout 1

Dolphin Dives

Begin in low plank with forearms on the floor and feet shoulder width apart. Lift hips up so that your body forms an inverted V. Then reverse the movement back to plank.    

Squat with Hip Circles

Stand with feet hip width apart and arms bent in front of chest. Lower into a partial squat then stand and lift right knee up, circle it to right and then bring foot back to floor. Repeat and alternate sides.       

Hands and Knees Shoulder Rotations

Begin on hands and knees and then shift hips back over heels. Place your right hand behind your head. Be sure to keep hips stationary during exercise.

Rotate right elbow up towards ceiling looking up towards elbow. Then reverse movement bringing right shoulder towards the floor. Left arm can bend.        

Side Plank

Lay on your right side. With feet stacked on top of each other. Prop yourself up on your right elbow and forearm being sure to align right elbow under right shoulder.

Lift hip away from floor aligning your body from ear to ankles. Left hand rests on your left hip. Hold for time.

Make it easier! Begin in modified plank with knees bringing heels back so they align them with knees.

Supermans

Lay face down on the floor with hands under forehead. Leg are together and straight out on floor. Simultaneously raise your upper and lower body away from floor keeping hands again head. Hold 2 seconds then lower and repeat. Be sure to engage core.

Make it easier!  To regress movement, begin with arms extended up overhead. Lift opposite arm and leg up alternating side instead of both arms and legs together.     

Crabkicks

Sit on floor with knees bent and hands behind you with fingers facing backwards. Lift hips up towards ceiling and kick right leg up. Lower back to floor and repeat and alternate sides.

Single Leg Sweep

Begin standing on your right leg with a slight bend at knee. Arms bent and in front of chest. Perform this exercise envisioning that you are stand in the center of a clock facing noon. Reach left toe out in front of you towards “12,” then sweep toe to your side to “3,” then behind you to “6,” finally drawing foot back next to right foot. Try to keep foot off floor throughout movement.

Goodmornings

Stand tall with hands behind your head and elbows wide. Keeping your back straight, hinge at the hips, moving them back as you lower torso to parallel to floor. Reverse the movement pushing hips forward to stand. Squeeze glutes at the top.