Full Body Mobility / Week Four x Session One

Workout overview

Part I: Dynamic stretches and activation exercises

Part II: Static stretches

1. Scap pull-ups

1. Scap pull-ups
10 reps

1. Scap pull-ups

2. Scap push-ups

2. Scap push-ups
10 reps

2. Scap push-ups

3. Alt cobra to downward dog

3. Alt cobra to downward dog
8 reps

3. Alt cobra to downward dog

4. C-shape T-spine openers

4. C-shape T-spine openers
8 reps (each side)

4. C-shape T-spine openers

5. Kneeling T-spine openers

5. Kneeling T-spine openers
8 reps (each side)

5. Kneeling T-spine openers

6. Wall angels

6. Wall angels
10 reps

6. Wall angels

7. Band pull-aparts

7. Band pull-aparts
15 reps

7. Band pull-aparts

8. Anchored lat stretch

8. Anchored lat stretch
Hold for 20 secs (each side)

8. Anchored lat stretch

9. Lateral reach

9. Lateral reach
Hold for 20 secs

9. Lateral reach

10. Cobra

10. Cobra
Hold for 20 secs

10. Cobra

11. Arm's elevated child's pose

11. Arm’s elevated child’s pose
Hold for 20 secs

11. Arm's elevated child's pose

12. Skin the cat

12. Skin the cat
3 reps

12. Skin the cat

CONGRATULATIONS!