Marvelous Mobility

Posted: October 9, 2012 in Body Weight, Core, Exercise, fitness, lose fat
Tags: , , , , , , , , , ,

54th workout of the year, 6/20/2012.

Music: Led Zeppelin.  T-shirt: Spiderman.

Adults should continue to move and play like kids.

They…we, will stay younger that way.

Here’s a bunch of adults at play…

First: Mobility/Play 1

  • Arm Swings Forward
  • Arm Swings Backward
  • Cross Arm Swings
  • Body Circles
  • Hold onto wall, leg kicks
  • Arm body wall slides Pause10 reps
  • Squat Wall slides, arms overhead pause, 3 reps
  • Squat Wall slides, rotate touch wall, 3 reps

Second: Mobility/Play 2

  • Squat rock bottom and hold, 3 reps
  • Squat rock bottom, rock heel to toe, 3 x 3 reps
  • Squat rock bottom, hold on to toes, 3 reps
  • Long Lunge, Lean Back, pause 3 reps
  • Long Lunge, chest on thigh, rock onto toes, 3 reps
  • Long Lunge, elbows to floor, rotate, 3 x each side, 3 reps
  • Long Lunge, arm up or out, rotate, 3 x each side, 3 reps

Third: Mobility/Play 3

  • Side Squat (feet facing forward, don’t lean on thigh) 3 reps
  • Cossack Squat (side to side) 3 reps
  • Stand and kneel, Back straight, knee – heel, pause, 15 seconds, 3 reps

Fourth: Mobility/Play 4

  • Leg raise, feet to floor behind head, to wide leg sit up touch floor in front, 5 reps
  • Bridge 3 reps
  • Bridge, reach back – hold 15 seconds, 3 reps each side
  • Full Bridge, reach back, Crawl
  • Duck Walk

Fifth: Mobility/Play 5

  • Full Bridge, reach back, roll
  • Rolling over arms at side
  • Rolling over arms bent
  • Rolling over arms overhead
  • Rock bottom Squat Forward Roll

Sixth: Mobility/Play 6

  • Crawling, hands and feet
  • Crawling, hand and knees
  • Crab Walk
  • Shrimping (on back)
  • Belly Crawl
  • All Fours, arms/trunk twist and hold
  • Push Up position, twist and hold
  • Press Up, 3 Reps. Pause at top
  • Press Up with a twist, Pause at top

Video:

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