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Activation & Mobility

Level:
45 min
Superset 1
1
Fire Hydrant Circles
1 x 8 reps each side
Rest 10 sec
2
Cat Camel
1 x 8 reps
Rest 10 sec
3
Prying Cobra to Pike
1 x 30 sec
Rest 10 sec
4
Child Pose Pulses
1 x 30 sec
Rest 10 sec
5
Thoracic Bridge
1 x 4 reps each side
Rest 10 sec
6
Romanian Leg Deadlift Split Stance
1 x 10 reps each side
Rest 60 sec
Superset 2
7
Glute Bridge with Alternating Leg Extension
2 x 6 reps each side
Rest 10 sec
8
Scapula Push Up (Kneeling)
2 x 8 reps
Rest 10 sec
9
Scapula Y Raise
2 x 10 reps
Rest 10 sec
10
Quadruped Leg Extension
2 x 8 reps each side
Rest 10 sec
11
Scapula T Raise
2 x 10 reps
Rest 10 sec
12
Cossack Squat
2 x 5 reps each side
Rest 60 sec
Superset 3
13
Thoracic Rotation Deep Lunge
1 x 10 reps
Rest 10 sec
14
Frog Mobility Rock
1 x 30 sec
15
Frog Mobility Prying
1 x 30 sec
16
Frog Mobility Rotation
1 x 10 reps
Rest 10 sec
17
Child Pose
1 x 30 sec
Rest 60 sec

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