MOBILITY - Warm Up

CATEGORY: All Levels

FOAM ROLL YOGA - 15 MINUTES

EQUIPMENT MAT & FOAM ROLLER & YOGA STRAP

Take the time to connect with your body and breath, to see what today brings. Each day can be completely different in your fitness journey. There are so many factors that come into play when approaching your workouts. Did you sleep well last night? Did you sleep well, but in a strange position? Are you hydrated? Have you eaten? Did what you have for dinner last night prepare you for today? As a mom, I can plan on going to bed early. I can plan to eat super clean. I can also not plan for the chaos that sometimes takes over a mellow evening. Learning to not judge these situations has helped me tremendously. I can only control my own actions and how I respond to situations that I am in. Sometimes it is harder to not workout and let yourself be still, and your body will thank you. Most days a stretch and a long walk will do nicely. Most of the mornings that I have to myself start with a stretch like this followed by a long dog walk, usually while listening to a podcast. Taking time to nurture YOU will benefit your family long term. It's not selfish, it’s required.

WAKE IT UP & STRETCH

1 - Childs Pose w/ lat Stretch

OPENING UP THE BACK BODY - RELEASE THE LOWER BACK

2 - Upper Back Roll

SET YOURSELF PU FOR SUCCESS BY REALIGNING YOUR SPINE FIRST THING

3 - Quads/IT Band

OPEN UP THE STICKY PLACES

4 - Windshield Wiper

GETTING SOME MOVEMENT INTO THE LOW BACK AND FLUIDITY OF THE MOVEMENT

5 - Hip Stretch - Lying Figure 4

TIGHT GLUTES CAN CAUSE LOW BACK ISSUES AND CHANGE YOUR RANGE OF MOTION

6 - Adductor Strap Stretch

7 - Happy Baby

RESET THE PELVIS

8 - Side Lying TSpine Rotation

OPENING UP THE THORACIC SPINE - "A man is as young as his spinal column" - Joseph Pilates

9 - Baby Cobras - Child Pose - DD

ACTIVATING THE BACK BODY

10 - Forward Fold

ACTIVE/DYNAMIC MOVEMENT

MOVE THROUGH THIS SERIES AT A GOOD TEMPO TO GET THE BLOOD FLOWING

1 - Opp Knee Opp Elbow

2 - Stretch Leg Kicks

3 - Active Quad Stretch

4 - Hip Opener - Over the Gate

5 - Active Hip - Foot Cradle

6 - Arm Circles

7 - Boxer Shuffle - Knee Skips - Rope - Butt Kicks