mobility - BODYWEIGHT

WELCOME TO B3'S MOBILITY PROGRAM FOR YOU. THIS PROGRAM IS DESIGNED TO HELP YOU MOVE BETTER. THESE EXERCISES WILL HELP YOU PREVENT INJURY, UNDERSTAND YOUR BODY BETTER, AND MUCH MORE.

NO EQUIPMENT IS NEEDED FOR THESE EXERCISES.

THIS FLOW SHOULD LAST ABOUT 15 MINUTES AND COULD BE DONE DAILY. DO NOT ANTICIPATE MASTERY RIGHT OFF THE BAT AS THESE MOVEMENTS TAKE TIME. ENJOY THE JOURNEY WITH THEM. IF SOMETHING DOESN'T FEEL "RIGHT" LET ME KNOW AND WE CAN OMIT OR MODIFY IF NECESSARY.

THIS IS A GREAT WARMUP PRIOR TO A RESISTANCE/CARDIO PROGRAM OR AS A STAND ALONE FLOW.

THE VIDEOS ARE SETUP TO GUIDE YOU FOR OPTIMAL FORM. TO READ DON'S ADVICE WHILE YOU PERFORM THE EXERCISES FOR THE FIRST TIME, PRESS THE CC NEXT TO THE VIMEO LOGO BEFORE PRESSING PLAY.

bodyweight movements

neck rotations

  • complete 3 reps per side

  • 1 rep is to the left and right side

neck lateral flexion

  • complete 3 reps per side

  • 1 rep is to the left and right side

cervical flexion/extension

  • PERFORM 3 REPETITIONS

  • 1 rep is forward and back

mackenzie maneuver

  • complete 1 REPETITION

shrugs scarecrow swimmer

  • PERFORM 5 REPETITIONS clockwise

  • perform 5 repetitions counterclockwise

  • a shrug, scarecrow and swimmer is 1 rep

pendulums

  • PERFORM 5 REPETITIONS

  • 1 repitition is forward and back

internal/external reach

  • complete 1 rep per side

  • REPEAT ABOVE SET

hug it out

  • PERFORM 5 REPS

helicopter twists

  • PERFORM 5 REPETITIONS clockwise

  • perform 5 repetitions counterclockwise

wrist rolls

  • PERFORM 5 REPETITIONS clockwise

  • perform 5 repetitions counterclockwise

ulnar/Radial deviations

  • complete 5-10 reps

  • one rep is forward and back of each hand

wrist extensor

  • PERFORM MOTION 1 TIME

wrist flexion

  • perform 1 time

cats/camels

  • PERFORM MOTION FOR 5 REPS

  • 1 rep is a cat and camel

corkscrews

  • perform for 3 reps

  • out and in is 1 rep

thread the needle

  • complete 1 rep

  • one twist to the left and right is 1 rep

child's pose

  • complete 1 Time

child's pose with reach

  • PERFORM 1 rep per side

deep quad stretch

  • Execute 1 rep

deep lunge with lean

  • PERFORM 2 REPETITIONS per side

HIP CIRCLES

  • PEFORM 5 ROTATIONS PER LEG

 

KNEE CIRCLES

  • COMPLETE 5 ROTATIONS TO THE LEFT

  • COMPLETE 5 ROTATIONS TO THE RIGHT

 

CLOSED STANCE SQUATS

  • PEFORM 5 SQUATS

 

PRYING DEEP SQUAT

  • COMPLETE 2 REPS

 

DEEP SQUAT BIND

  • COMPLETE 2 REPS

  • ONE REP IS LEFT ARM AND RIGHT ARM

 

COSSACK SQUAT

  • COMPLETE 3 REPS

  • OVER AND BACK IS ONE REP

 

HEEL TO TOE ROCKING

  • ROLL TO EACH TOE FOR 1 REP

  • PERFORM 5 REPS

 

INVERSION/EVERSION

  • ROLL ON THE OUTSIDE AND THE INSIDE FOR 1 REP

  • COMPLETE A TOTAL OF 5 REPS

 

HIP ROLLS

  • COMPLETE 3 REPS

  • OVER AND BACK IS 1 REP