WORKOUT

This work­out serves as Day 2 of our FB Remixed 2 week chal­lenge, but can be used as a stand­alone work­out anytime!

Focus & Ben­e­fits: If you want to lev­el up your strength train­ing game, then this work­out is for you. Here are two new mobil­i­ty cir­cuits to enhance your per­for­mance dur­ing weight train­ing sets and agili­ty activities!

Equip­ment: None

Tips & Help­ful Infor­ma­tion: We cre­at­ed this rou­tine to fit with­in Fit­ness Blender’s 2 Week Chal­lenge, but it also works as a standalone!

So why is this work­out dif­fer­ent from the oth­er mobil­i­ty rou­tines? Well, for starters, it includes brand new dynam­ic flows that com­bine some of our favorite posi­tions like a deep run­ner lunge or table top. Each flow is designed to explore mul­ti­ple ranges of motion, joints, and body regions. Using dynam­ic flows, like the ones includ­ed in this rou­tine, are a great way to test your mobil­i­ty using body­weight and grav­i­ty before adding weights (resis­tance bands, dumb­bells, ket­tle­bells, etc.).

Your #strength­gains are only as good as your mobil­i­ty. Adding mobil­i­ty flows opens up a whole new lev­el to your weight lift­ing abil­i­ties and can even help you break through train­ing plateaus. There are a ton of oth­er sports that ben­e­fit from mobil­i­ty train­ing as a com­ple­ment — cycling, rock climb­ing, run­ning, row­ing, and pow­er­lift­ing are a few that come to mind.

Dif­fi­cul­ty & Mod­i­fi­ca­tions Explained: This work­out is rat­ed as a Lev­el 3 rou­tine. If you’re new to mobil­i­ty rou­tines or expe­ri­enc­ing joint stiff­ness, it might feel like a Lev­el 4. Should some of the dynam­ic flows feel chal­leng­ing to you at this moment in time, stick with the first pose (ex. Deep run­ner lunge or table top posi­tion) and prac­tice mov­ing with­in your com­fort­able range of motion.

Clos­ing Note: We’re in the mid­dle of Week 1, and I’m thrilled you’re here! What moti­vat­ed you to join this Chal­lenge? Share your thoughts and moti­va­tors in the com­ments below.

– WORK­OUT OUTLINE –

Warm Up Acti­va­tion (3 Min)
Seat­ed hip circles
90/90 switch w Over­head diag­o­nal reach
Mon­ster walks
Tip toe walk
Walk­ing knee hug
Opp hand/​toe touch

Floor Cir­cuit 1 (6 min)
Snow angels
Table top dynam­ic flow
Tall kneel dynam­ic flow
Tall run­ner lunge with wind­mill arms
Deep run­ner lunge flow

Stand­ing Cir­cuit 2 (6 min)
Deep squat with weight shifts
Big toe mobil­i­ty bends
For­ward fold upper quad­rant flow
Mini squat dynam­ic flow
Bear crawl hov­er dynam­ic flow

Cool Down (5 min)
Alter­nat­ing War­rior + Tor­so Leans
Slow, Wide Stance Walkdown
Cat Cow
Dynam­ic Thread the Needle
Thread the Nee­dle with Deep Breathing
Run­ners Lunge Active Stretch
Cobra
Child’s Pose