Thread by @CoachGeoffReed

Want To Move Better?

These are 5 of my @atgexercise favorites for better mobility at 47:

1. Elephant Walk 1-3 sets x 60 reps (30 per leg)

Work on lengthening your calves, hamstrings, glutes and lower back with the elephant walk.

Start by placing your hands on something elevated from the floor.

Pick one heel up while flexing your opposite quad muscles.

Work downwards towards flat ground over time as your mobility improves.

2. Couch Stretch 1-3 sets x 30-45 seconds, per side

Use this stretch to reverse the effects of daily sitting. 

You can use the wall, a bench, or even a couch! 

But be sure to put something comfortable under your knee like a pillow or a pad.

Contract your glute on the working side for a greater stretch.

3. Incline Piriformis 1-3 sets x 30 seconds per side (or 20 “pushup” reps)

I like using an incline bench for this one, but you can use the floor as well.

Less incline = greater stretch.

Set a timer and just relax into the stretch, or use your outer hip muscles to raise your torso (similar to a pushup) as shown below.

4. Loaded Butterfly 1-3 sets x 20 reps

Start by using your hands to gently press down on your knees. 

You can also use light dumbbells to load the stretch as shown. 

I don’t recommend using dumbbells any heavier than about 12.5% of your body weight. I’m using 15 lbs in each hand below.

5. DB Pullover 1-3 sets x 10 reps

Is this an upper body stretch or a strength exercise? 

It's a little of both!

You can use a regular weight training bench, or even the wall as shown.

That’s it! I typically use these movements 1-2 times per week in my own workouts.

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