Want a body that moves as smoothly at 60 as it did at 20?
Bookmark this mobility routine...
🧵🧵🧵
Bookmark this mobility routine...
🧵🧵🧵
A) Calf Stretch
Slant board works wonders for this if you have one.
- Can also use a dumbbell, weight plate, paver stone, really anything to elevate the front of your foot.
- The more you lean forward the more intense the stretch.
2 x 45-60 sec per leg
Slant board works wonders for this if you have one.
- Can also use a dumbbell, weight plate, paver stone, really anything to elevate the front of your foot.
- The more you lean forward the more intense the stretch.
2 x 45-60 sec per leg
B) Elephant Walks
Dynamic stretch to target tight hamstrings.
- The higher your hands the more gentle the stretch
- The lower your hands the more intense the stretch
2 x 25-30 per leg
Dynamic stretch to target tight hamstrings.
- The higher your hands the more gentle the stretch
- The lower your hands the more intense the stretch
2 x 25-30 per leg
C) Couch Stretch
Targets your quads & hip flexors.
- If you find this stretch difficult start in a more forward leaning position to lessen the intensity.
- Progress toward getting your shoulders to the wall.
2 x 45-60 sec per leg
Targets your quads & hip flexors.
- If you find this stretch difficult start in a more forward leaning position to lessen the intensity.
- Progress toward getting your shoulders to the wall.
2 x 45-60 sec per leg
D) Pigeon Push Up
Targets your outer hip.
- Legs at 90/90
- Chest to thigh
- Think about driving your thigh into the ground on the way up
2 x 15-20 per leg
Targets your outer hip.
- Legs at 90/90
- Chest to thigh
- Think about driving your thigh into the ground on the way up
2 x 15-20 per leg
Ea) Standing Pancake
Targets your inner hamstrings & thigh.
- Stand with your legs as far apart as you comfortably can.
- Hinge at the hips to feel a deep stretch in the target areas.
- You can use your hands to assist you if needed.
2 x 45-60 sec
Targets your inner hamstrings & thigh.
- Stand with your legs as far apart as you comfortably can.
- Hinge at the hips to feel a deep stretch in the target areas.
- You can use your hands to assist you if needed.
2 x 45-60 sec
Eb) Wall Groin Stretch
If the standing pancake is too intense try this variation for a more gentle approach.
- Butt against the wall
- Relax, deep belly breaths, & let gravity do the work
2 x 45-60 sec
If the standing pancake is too intense try this variation for a more gentle approach.
- Butt against the wall
- Relax, deep belly breaths, & let gravity do the work
2 x 45-60 sec
F) ATG Split Squat Pulses
Targets tight hips flexors.
- Gently pulse in & out of the bottom position of the @atgexercise split squat
- The higher your front foot the more gentle the stretch
- The lower your front foot the more intense the stretch
2 x 20-25 per leg
Targets tight hips flexors.
- Gently pulse in & out of the bottom position of the @atgexercise split squat
- The higher your front foot the more gentle the stretch
- The lower your front foot the more intense the stretch
2 x 20-25 per leg
@atgexercise To recap:
A) Calf stretch - 2 x 45-60 sec/leg
B) Elephant Walks - 2 x 25-30 per leg
C) Couch Stretch - 2 x 45-60 sec/leg
D) Pigeon Push Up - 2 x 15-20 per leg
E) Standing Pancake/Wall Groin Stretch -
2 x 45-60 sec
F) ATG Split Squat Pulse - 2 x 25-30 per leg
A) Calf stretch - 2 x 45-60 sec/leg
B) Elephant Walks - 2 x 25-30 per leg
C) Couch Stretch - 2 x 45-60 sec/leg
D) Pigeon Push Up - 2 x 15-20 per leg
E) Standing Pancake/Wall Groin Stretch -
2 x 45-60 sec
F) ATG Split Squat Pulse - 2 x 25-30 per leg
@atgexercise Thanks for reading!
If you found this information helpful:
- Follow @NaturalMVMT for more tips
- Share this thread to help someone else😊
If you found this information helpful:
- Follow @NaturalMVMT for more tips
- Share this thread to help someone else😊
https://twitter.com/NaturalMVMT/status/1809256191203188870
@atgexercise For slant boards, the ATG Mobility Box (platform system seen in thread), squat wedges, & more, be sure to check out ATG Equipment at the link below.
Use code NATMVMT for 10% off.
atgequipment.com/?rfsn=7560828.…
Use code NATMVMT for 10% off.
atgequipment.com/?rfsn=7560828.…
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