Full Body Mobility / Week Three X Session Three

Workout overview

Part I: Dynamic stretches and activation exercises

Part II: Static stretches

1. Leg kicks front to back

1. Leg kicks front to back
8 reps (each side)

1. Leg kicks front to back

2. Side leg swings

2. Side leg swings
8 reps (each side)

2. Side leg swings

3. Inchworm to cobra

3. Inchworm to cobra
8 reps

3. Inchworm to cobra

4. Alt downward dog to cobra

4. Alt downward dog to cobra
5 reps

4. Alt downward dog to cobra

5. Hamstring stretch to twisting lunge

5. Hamstring stretch to twisting lunge
8 reps (each side)

5. Hamstring stretch to twisting lunge

6. Scap push-ups

6. Scap push-ups
8 reps

6. Scap push-ups

7. Lateral reach

7. Lateral reach
Hold for 20 secs (each side)

7. Lateral reach

8. Pancake stretch

8. Pancake stretch
Hold for 20 secs

8. Pancake stretch

9. Crossover pike stretch

9. Crossover pike stretch
Hold for 20 secs

9. Crossover pike stretch

10. Straddle with lateral reach

10. Straddle with lateral reach
Hold for 20 secs (each side)

10. Straddle with lateral reach

11. T-spine stretch

11. T-spine stretch
Hold for 20 secs (each side)

11. T-spine stretch

12. Cobra

12. Cobra
Hold for 20 secs

12. Cobra

CONGRATULATIONS!