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Morning Mobility Routine

This document provides instructions for a morning mobility routine consisting of two sequences. The body weight mobility sequence involves performing 5 slow repetitions and holding the stretched position for 5 seconds of 6 dynamic stretches. The weighted mobility sequence involves performing 10 repetitions of 6 exercises while controlling the weight on the lifts and lowers over 1-2 seconds for each.

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carlos
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169 views

Morning Mobility Routine

This document provides instructions for a morning mobility routine consisting of two sequences. The body weight mobility sequence involves performing 5 slow repetitions and holding the stretched position for 5 seconds of 6 dynamic stretches. The weighted mobility sequence involves performing 10 repetitions of 6 exercises while controlling the weight on the lifts and lowers over 1-2 seconds for each.

Uploaded by

carlos
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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MORNING MOBILITY ROUTINE Perform one set of each exercise listed below every morning.

Body Weight Mobility Sequence Weighted Mobility Sequence


Perform five slow and controlled repetitions of each dynamic stretch. Perform ten repetitions of each exercise. Allow 1–2 seconds to lift the weight
Then, hold the stretched (end) position of each movement for five seconds. and 1–2 seconds to lower the weight.

Exercise Exercise

1. Cat-Cow 1. Dumbbell Zottman Curl

2. World’s Greatest Stretch 2. Standing Dumbbell Pullover

3. Glute Bridge 3. Bent Over Dumbbell Row

4. Hinge to Squat 4. Dumbbell Romanian Deadlift

5. Cossack Squat 5. Dumbbell Goblet Squat

6. Band Pass Through 6. Dumbbell Pronation/Supination

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