This workout combines mobility exercises with some static strength exercises to work the mobility and strength of your entire body. The idea is to perform each of the mobility exercises gently and gradually 5 times with a hold of 5 seconds each.
Equipment needed: mat, small yoga balls, 5 lb. weight, juggling balls, light assist band, jump rope, plyo ball with sock.
| Exercise | Description |
|---|---|
| Warm-up: 100 bicycles, lying on back | |
| Warm-up: 1 minute jump rope | |
| Gentle Bar Hang – 30 seconds | Use assisted weight or assist bands so you do NOT put stress on your shoulders. |
| Plank circuit: front, back, and sides | 1 minute each |
| Wall sit | 1 minute |
| Front Wrist Stretch | On hands and knees. Lean your weight all the way forward so you flex your wrists |
| Back Wrist Stretch | On hands and knees. Rotate your hands so the your wrists are forward and hands are facing back. Gently flex down on your wrists |
| Side Rotate and Reach R/L | On Hands and knees. Rotate to each side and extend hand up to the ceiling. |
| Thread the Needle | |
| Downward Dog | |
| Downward Dog Hip Opener | |
| Downward Dog – Achilles Stretch | |
| Lizard R/L | |
| Half Kneeling Adductor Rock | |
| Cobra | |
| Child’s Pose | |
| Back Quad Stretch | |
| Toe/Calf Squat | |
| Squat Alternating Reaches | |
| Bow Pose | |
| Thunderbolt Pose/Reclined Thunderbolt Pose | |
| Prone arm extensions | Lying on back. Full body extension. Alternately stretch each arm as far as you can. |
| Side neck stretch R/L | On your back. Reach hand around your head and gently pull your head to each side. |
| Toe touch | Sit up with legs straight and slide hands down toward your toes. |
| Plow (on shoulder blades) | Lie on back and flip your legs back over your head. |
| Fingers to toes vertical | Lying on back lift your legs and arms so your fingers and toes meet above your head. |
| Knees to chest R/L | Lie on your back and alternately pull each knee into your chest. |
| Pigeon R/L | |
| Seated Hurdler R/L | |
| Hip Flips | |
| Straddle Hamstring Stretch | |
| Low Boat Hold | |
| Bridge | |
| Windshield Wipers | |
| World’s Greatest Stretch | |
| Cat Cow | |
| Weighted Standing Figured 8 | Focus on internal and external shoulder rotation |
| Weighted Sock Circles | |
| Yoga Ball Hamstring Rollouts | |
| Yoga Ball One Legged Holds | |
| Yoga Ball Pinched Leg Lifts | |
| Juggling Routine | |