WORKOUT

This work­out serves as Day 5 of our FB Remixed 2 week chal­lenge, but can be used as s stand­alone work­out anytime!

Focus & Ben­e­fits: Explore the ben­e­fits of uncon­ven­tion­al exer­cis­es with this prep/​prime rou­tine. In it, you’ll learn how to acti­vate the right areas before prim­ing your body to per­form com­pound and dynam­ic movements.

In this work­out, we play around with var­i­ous ranges of motion, string­ing togeth­er func­tion­al strength with mobil­i­ty exer­cis­es that also chal­lenge your coor­di­na­tion and mind/​body con­nec­tion. Train­ing in such a way improves neu­ro­mus­cu­lar reac­tiv­i­ty to dif­fer­ent train­ing stim­uli (dif­fer­ent train­ing modal­i­ties) and enhances your abil­i­ty to move with con­trol while also reduc­ing the risk of injury.

Equip­ment: None

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

This work­out fea­tures a new approach to mobil­i­ty to show how it con­nects to strength, agili­ty, and per­for­mance work. We’re label­ing this approach as Prep/​Prime sets. In the rou­tine, we’ve paired foun­da­tion­al prep exer­cis­es with dynam­ic move­ments to help prime your body for greater mobil­i­ty and func­tion­al strength at each affect­ed joint. Through­out this work, it’s cru­cial to lis­ten to your body, espe­cial­ly dur­ing the prep work, to iden­ti­fy any areas of tight­ness or restric­tion that may affect your per­for­mance lat­er on.

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 prep/​prime sets feel chal­leng­ing to you at this moment in time, stick with the first exer­cise and prac­tice mov­ing with­in your com­fort­able range of motion.

Clos­ing Note: Prep/​Prime work is a great approach to iden­ti­fy­ing restric­tions that will affect phys­i­cal per­for­mance in oth­er areas. It requires an increased amount of mind/​body atten­tion and engage­ment, but also leads to enhanced injury pre­ven­tion and free­dom of movement.

By now, you’re prob­a­bly accus­tomed to see­ing uncon­ven­tion­al mobil­i­ty work­outs from us, and today is no dif­fer­ent! What did you think of these new exer­cise sets?

Rec­om­men­da­tions: Look­ing for more uncon­ven­tion­al mobil­i­ty videos? Check out the links below — acces­si­ble to those with an FB Plus membership!

• Low Back Pre­hab Mobility
• Exer­cis­es for a Stronger Back
• Uncon­ven­tion­al Upper Body and Core
• Uncon­ven­tion­al Exer­cis­es for Hips and Core

– WORK­OUT OUTLINE –

Acti­va­tion (3 min)
Opp hand/​toe touch (alt)
Walk­ing hip openers
Tip toe walk
Mini squat + step back and over­head stretch (alt)
For­ward lean with tho­racic rotation
Seat­ed swim­mer pull back (alt)

Prep/​Prime Sets (15 min)
90/90 with inter­nal rota­tion lift off L/R
90/90 hip lift L/R

3 point bear crawl hover
Hov­er walk arounds (alt)

Big toe mobil­i­ty + heel raise L/R
Toe hops

Clock taps L/R
Lat­er­al leaps with S/L hover

Forward/​backward lunge L/R
Switch feet

Cool Down (4 min)
Side Lean Stretch (Active)
Toe Touch (Left over Right)
Toe Touch (Right over Left)
Hip Flexor
Oth­er Side
Wide Toe Touch
Cobra
Child’s pose