Thursday 03 March 2022

Workout Plan: Mobility Marvel

Purpose: To improve mobility, flexibility, and endurance while focusing on accessory movements that target various muscle groups and incorporating dynamic warm-up exercises.

Warm Up:

• 600m run

2 rounds:

• 3/3 hip openers
• 10 shoulder taps
• 2 walk outs
• 5 feet to knees
• 5 V-ups

Part A: Thursday Week 6 – Mobility and Accessory

Measure: Time (Endurance)

A. 10min AMRAP:

• 20 KB slides
• 4 walk outs
• 10 side plank reach throughs
• 5/5 hip airplanes

B. 10min AMRAP:

• 10 shuttle runs
• 20 skater jumps

C. 2 rounds: 1min each stretch

• Pigeon L + R
• Seated forward fold
• Happy baby
• Straight leg straddle
• Puppy dog

Muscle Groups:

• Core stability: KB slides, walk outs, side plank reach throughs, feet to knees, and V-ups engage the abdominal muscles, obliques, and lower back muscles for core strength and stability.
• Lower body mobility: Hip openers, hip airplanes, and skater jumps help improve mobility and flexibility in the hips and legs.
• Upper body mobility: Shoulder taps and walk outs target the shoulders and upper back, promoting improved mobility and flexibility in the upper body.
• Endurance: Shuttle runs and 600m run engage the cardiovascular system, helping to build overall endurance and stamina.
• Flexibility and recovery: Pigeon, seated forward fold, happy baby, straight leg straddle, and puppy dog stretches improve flexibility and aid in muscle recovery.

This workout plan aims to improve mobility, flexibility, and endurance while focusing on accessory movements that target various muscle groups. The combination of dynamic warm-up exercises, AMRAP circuits, and stretching ensures a well-rounded workout that promotes overall fitness, mobility, and flexibility.