MOBILITY
Proper movement patterns allow you to move better not just through your workouts, but through the daily activities of life. Choose a video below, press play and follow along to increase your range of motion while improving joint stability.
BONUS: While these movement series are great for before and after a workout, they also can be used for active recovery on off days, or when you aren’t feeling enough energy for a full workout.
DYNAMIC WARM UPS
This is my all-time favorite dynamic warm up and the one I use before every workout. Not only does it prime my muscles and joints for what’s ahead, but my mind also knows there’s a workout coming once I start this series.
This movement routine is ground-based and really gets into your hips. If you are extra tight in that area or your low back it may be helpful to sit on a pillow or rolled up towel to slightly raise your body and put you at a more efficient angle.
Follow along this upper body foam rolling routine to relieve tension in your back. *Never roll directly over your spine (lower back specifically).
This is a standing dynamic warm up you can use to prepare for a workout or to use as active recovery on your day off.
This is another ground-based warm up for the core and joints to prepare for a workout, or to simply move the body on an off day.
Join me for a sunrise dynamic warm up - another favorite of mine and those who have been doing my workouts for a while. This routine is standing and will challenge your core and balance as you prepare for your workout or your day ahead!
Full body, foam rolling routine! Choose a foam roller that’s right for you!
Ground based warm up that gets into your core and low back.
COOL DOWN | RECOVERY
You can certainly repeat your dynamic warm up at the end of your workouts for added mobility, but here’s some other options for you to keep those joints strong and stable!
Mobility sticks are a great tool! But you can use broomsticks or dowels if you don’t have this specific equipment.
Cool down, relax your muscles, stretch & breathe…
Done your workout? Follow me through this stretch using mobility sticks, broomsticks, or even the back of a chair.
Follow along my 15-minute stretch - one of my most popular videos to cool down after your workout and stretch your muscles.
Short sequence that really gets into your hips. Great not just around your workouts, but to break up a day of sitting as well!
The Bonesaw is an underrated exercise (in my opinion) to help your calves. Here’s some instruction how to perform it along with modifications.