Flexibility, Agility and Recovery with Natural Movement - Page 9

Mindith Rahmat

Founder

Women's Fitness, Yoga, Natural Movement, Bodyweight Exercise, Kettlebells

This cycle of bodyweight workouts will focus on flexibility, agility, and recovery. All workouts in this cycle are twenty minutes or less, allowing extra time for the pre- and post-workout mobility, flexibility, and recovery work.

 

Mobility Before Workout:

  • Hip Circles 5 in each direction
  • Hip Rotation on All Fours *3-5 on each side
  • Toes Stretch Hold 30 Seconds x2
  • From Standing to Squat and Hold for 30 Seconds x4
  • Therapy Sumo Squat at Wall x4 with a 5 Second Hold at the Bottom
  • Toe Squat 30 Seconds x2
  • Scorpion x5 on each side
  • Supine Shoulder Opening x 30 Seconds on Each Side
  • Up Dog to Down Dog x 5-10

 

Week 9, Day 1

Workout:

3x

  • 25 Body Weight Squats
  • 25 Body Weight Walking Lunges Right and Left
  • 15 Push Ups

 

4x

  • 30 seconds of RKC Plank
  • 30 seconds of Bridge

 

Mobility after Workout:

  • Forward Bend 2 Minutes
  • Wide Legged Forward Bend with Twist to Right and Left 1 Minutes each Side
  • Center Split 2 minutes

 

Day 2

5x

  • 5 Pull ups
  • 5 Cossack Squats Right and Left
  • 5 Knees to Elbow
  • 5 Pistol Squats
  • 10 Slow Janda Sit ups

 

Mobility after Workout:

  • Single Pigeon on Right Side 2 Minutes
  • King Pigeon on the Right Side 1 Minute
  • Single Pigeon on Left Side 2 Minutes
  • King Pigeon on the Left Side 1 Minute

 

Day 3

4x

  • 10 Horse Stance Squats
  • 5 Bodyweight Windmill to Right
  • 5 Low Cossack Switch Right and Left
  • Bodyweight Windmill to the Left
  • 10 Horse Stance Squats
  • 10 Prisoner sit up *hands with behind head or hands in pistol grip

 

Mobility after Workout:

  • Happy Baby 1 Minute
  • Splits 2 Minutes on Right SIde
  • Cobblers Pose 1 Minute
  • Splits 2 Minutes on Left Side

 

Click on the number below that corresponds to the week of training you're in.

 

 

Topic: 

Breaking Muscle Newsletter

Get updates and special offers delivered directly to your inbox.