Marvelous Mobility

54^th 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: