Day 12: Dynamic and Functional Moves for a Stronger You

This workout serves as Day 12 of the FB Kickstart 30 Day Program but can also be completed as a standalone workout. Days 13 and 14 are rest days.

Boost your mobility and strength in 35 minutes with me, a Doctor of Physical Therapy! Press play for a dynamic workout that supports pain-free movement.

Focus & Benefits: Your future mobility, prep, and functional strength routine is ready and waiting for you to press play! For the next 35 minutes, you’ll be treated to a dynamic and intentional workout that helps you avoid aches and pains and fortifies your body for upcoming strength and cardio work.

Equipment: Light dumbbells or kettlebell, exercise mat (optional)

Tips & Helpful Information: What is a mobility sandwich?! It’s the idea that you can boost conventional workout plans, like cardio and strength programs, by placing something complementary in the middle, like mobility and functional exercises.

Think of your perfect sandwich. It might consist of 2 pieces of bread and bunch of protein or vegetables in between. When layered just right, the end result is yummy AND nutritious!

Now apply that thought process to a mobility sandwich. If you have an upper body and cardio workout on day 1 and a lower body strength routine on day 3, it doesn’t make sense to do another upper or lower body routine on day 2! Instead, we suggest adding complementary routines, like this mobility workout to get the most out of your workout program.

Difficulty & Modifications Explained: This routine is rated as a Level 3 due to the moderately-full range of motion and amount of joint stability required to perform each exercise. Reducing your range of motion or limiting your dynamic movement within each exercise will bring the difficulty level down to a Level 2.

Closing Note: Mobility workouts can be intimidating, especially if you’ve never done one before, but there are so many short and long-term benefits to be gained! If you’re intimidated by the length of this routine, try sectioning it into two parts. Part 1 (warm up + mobility circuit) is an excellent intro to mobility work while still challenging your limbs and joints on an off-day. Part 2 (prep work + strength circuit + burnout) is an ideal standalone routine to help you return from a workout hiatus or recover from a stressful week. Don’t feel guilty about straying from the workout outline, video demos, or my cues. Let this routine meet you where you are, wherever that might be, and give yourself a high five when you’re done!

– WORKOUT OUTLINE –

Warm up (30 seconds on, no rest between moves)
Leg swings
Arm swings
High knees
Hip circles L/R
Lunge with overhead reach (alt)
Hand clasp
Push up to downward dog

Mobility Circuit (45 seconds on, 15 seconds off)
Cossack lunges
Deep squat with overhead arm raise
Seated ¹⁄₂ butterfly + leg lift
I/Y/Ts while lying down
Parkour bear crawl switch
Runner lunge to side lunge
¹⁄₂ long sit to ¹⁄₂ kneel
Prone push around to reverse table top

Prep Work (45 seconds on, 20 seconds off)
Heel raise lower into squat
Dolphin press up
90/90 with hip thrust and overhead reach

Strength Circuit (45 seconds on, 20 seconds off)
Deep squat to push press halo
Alt 90/90 to hip extension
Cossack to forward lunge
Hip lift L/R
Squat with forward rock to toes
Diagonal deadlift
Thoracic sweep with DB pull

2 min Burnout
Human maker

Cool down (30 seconds on, no rest between moves)
Hip Rocker Thread the Needle
Other Side
Cat Cow
Reverse lower trunk rotations
Center Stretch
Deep Glute Stretch
Other Side
Butterfly Stretch
Upper back cross body stretch
Other Side