Workout for: Phil Vincent
Workout covering: Full body mobility routine
Creation date: 01/06/2022
End date: current
Below are some suggested mobility/warm-up movements to perform either before a strength training workout, or can be used as a stand alone mobility routine.
Exercise group 1
Times to complete the group: 1
Rest between groups or group repeats: As needed
Group 1 Exercise 1 – Overhead reach and side bend
Movement: Shoulder mobility and stretch
Reps: 5 left and right, or as you feel needed
Sets: 1
Tempo: Slow movement, with a 2 second pause in the side bend
Weight: 0
Equipment: none
Base of support: Standing, or kneeling.
Rest between sets: o
Comments: Reach overhead with both hands starting shoulder level. Clasp your hands together at the top, and then lean to one side to feel a slight stretch. Move upright again, and return your hands to the starting position.
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Group 1 Exercise 2 – Scapulae mobility push/pull
Movement: Bilateral push
Reps: 10 or as you feel needed
Sets: 1
Tempo: Slow
Weight: 0
Equipment: none
Base of support: Standing
Rest between sets: as needed
Comments: Holding your arms out in front at shoulder level, keep your elbows locked, and push your hands forwards and back as far as you can reach feeling the movement in your back. Think of trying to pinch a pencil between your shoulder blades. You can do this in any push-up position if you prefer.
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Group 1 Exercise 3 – Chest flexion/extension
Movement: Bilateral
Reps: 10 or as you feel needed
Sets: 1
Tempo: Slow
Weight: 0
Equipment: none
Base of support: Standing, or seated if needed
Rest between sets: as needed
Comments: Keep your arms as straight as you can while moving.
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Group 1 Exercise 4 – Shoulder circles – With caution!!
Movement: Unilateral shoulder rotation
Reps: 10 left and right, or as needed
Sets: 1
Tempo: Slowly
Weight: 0
Equipment: none
Base of support: Standing, seated if needed
Rest between sets: as needed
Comments: Make sure you don’t aggravate your existing shoulder issue.
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Exercise group 2
Times to complete the group: 1
Rest between groups or group repeats: 60 seconds
Group 2 Exercise 1 – Figure-4 hip rotation
Movement: Hip/lumbar spine rotation
Reps: 10 Left and right, or as needed
Sets: 1
Tempo: Slow
Weight: 0
Equipment: none
Base of support: Lying on floor
Rest between sets: as needed
Comments: Make sure to keep your shoulders pressed into the floor as you rotate.
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Group 2 Exercise 2 – Lying thoracic rotation
Movement: Upper body rotation
Reps: 10 Left and right, or as needed
Sets: 1
Tempo: Slow
Weight: 0
Equipment: Yoga block support for bent knee
Base of support: Lying on the floor
Rest between sets: as needed
Comments: Keep your knee pressed onto the support as you rotate at the shoulders
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Exercise group 3
Times to complete the group: 1
Rest between groups or group repeats: 60 seconds
Group 3 Exercise 1 – Hip circles
Movement: Hip circles, both directions
Reps: 5 each way, left and right
Sets: 1
Tempo: Slow
Weight: 0
Equipment: none
Base of support: Standing
Rest between sets: as needed
Comments: Use a support for balance if needed.
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Group 3 Exercise 2 – Leg swings
Movement: Swing front to back, and side to side
Reps: 5 each way, left and right
Sets: 1
Tempo: Slow
Weight:
Equipment:
Base of support: Standing
Rest between sets: as needed
Comments: Try not to move above the waist line. If you find you are leaning, then you are probably moving your leg too far.
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Group 3 Exercise 3 – Calf step backs
Movement: Back step
Reps: 10 left and right
Sets: 2
Tempo: Slow
Weight:
Equipment:
Base of support: Standing
Rest between sets: as needed
Comments: As you step back, press your heel into the ground to feel a stretch on your calf muscles.
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Group 3 Exercise 4 – Ankle circles
Movement: Ankle rotation
Reps: 5-10 each direction, left and right foot
Sets: 1
Tempo: Slow
Weight:
Equipment:
Base of support: Standing
Rest between sets: as needed
Comments: Make as big a circle with your toes as you can.
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Exercise group 4
Times to complete the group: 1
Rest between groups or group repeats: 60 seconds
Group 4 Exercise 1 – Reach and rotate
Movement: Bend and rotate alternating sides
Reps: 10, or as desired
Sets: 1
Tempo: Slow
Weight:
Equipment:
Base of support: Standing, wide stance.
Rest between sets: As needed
Comments: When reaching down and to the sides, make as much of the movement come from the hips and core as you can, keep your shoulders back and keep your spine “tall”. Don’t round your shoulders to reach further.
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Group 4 Exercise 2 – Hay bailer – no weight used for mobility/warm-up
Movement: Rotation
Reps: 10 left and right, or as desired
Sets: 1
Tempo: Slow
Weight: None
Equipment:
Base of support: Standing
Rest between sets: As needed
Comments:
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Workout template version 1.2