Under 6 Minute Joint Warm-Up and Mobility Flow скачать в хорошем качестве

Under 6 Minute Joint Warm-Up and Mobility Flow

This flow of movements has become the current warm-up before sessions that I use. It gets 3 planes of movement--sagital, frontal and transverse--with a heavy focus on the hips and shoulders. It gets the heart rate and core temperature up and prepares the body for the training session to come. Here are the listed movements which are performed on both sides, all co-ordinated : 1. Deep breath, arms overhead. Roll shoulders back x 3 2. Deep breath, arms overhead. Roll shoulders forward x 3 3. Deep breath , arms overhead. Dive chest forward to hug legs 4. Push chest away from legs 5. Hug legs 6. Walk hands out to plank, lower all the way down to floor 7. Upward Dog 8. Downward dog with pushes of chest to toes x 3 9. Plank and right leg up to outside of right hand (runner's lunge) 10. Open hips to floor and externally rotate right hip x 3 11. Elbow to ankle with thoracic rotation x 3 12. Frame foot between hands and hamstring stretch back x 3 13. Lift torso and drop left heel out to floor, lateral lunge stretch x 3 14. Back to lunge, pull knee to chest, right elbow and left elbow x 2 15. Step wide and walk the hands back to a deep squat 16. Stand out of it and walk back out to a push up 17. Repeat the walk back to deep squat to stand *REPEAT for the left side*