Day 28: Full Body Flexibility | 30 Minutes | Beginner Mobility Series

Welcome to Day 28 of our 31 Day Beginner Mobility Series!

Today’s workout is the final full body flexibility focused workout of the program!

Flexibility is an important component of mobility and forms the baseline of your joint range of motion. Getting the correct intensity of stretch is the key to making efficient progress with your flexibility! Often, less is more. Stretch to an intensity that is mildly uncomfortable, that you can hold for the entire 60 seconds without fidgeting in and out of the stretch.

⚙️EQUIPMENT NEEDED:
👉Yoga Blocks
👉Yoga Strap or Towel
👉Socks or a Slider

📋WORKOUT FORMAT:
👉6 Minute Warmup 30s work/15s Rest
👉18 Stretches
👉60s work/20s rest

COACHING NOTES
✅Keep all movements to a 6/10 intensity; mildly uncomfortable, gentle
✅Use the largest range of motion you can for each movement
✅Breathe only through the nose if possible

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I have put this program together to help you make mobility training a daily practice!

This is a progressive program that will take you from the beginner level, to intermediate level and will help introduce you to many of the mobility exercises we use on the channel, with thorough coaching to help you get the most out of your training with us!

Although the program is most effective when done as a daily practice, don’t stress if you can’t do it daily, simply complete the workouts sequentially as frequently as you are able to.

Please See the following link for our program calendar: https://www.youtube.com/post/UgkxlMDTOjvfbsaLqnmcy-9hhvR6PxiEJpx7

To start from the beginning, here is day 1:

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WEBSITE
💻www.edrfitness.ca

SOCIALS
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📺 | Instagram | https://www.instagram.com/michaelsablotny/

Before engaging in any physical activity, it is important to consult with a healthcare professional to determine if the exercise routine is appropriate for your individual needs and capabilities. The fitness workout video is intended for general educational and informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. The creators of the video are not liable for any injuries or damages that may occur as a result of participating in the exercises demonstrated. It is the responsibility of the viewer to ensure that they are physically fit and able to safely perform the exercises shown in the video.

#mobility #everydamnrep #flexibility

00:00 Introduction
00:45 Warm Up: Cat/Cow
01:30 Warm Up: Lateral Cat/Cow
02:15 Warm Up: Alternating Thread the Needle
03:00 Warm Up: Supine Hip Openers
03:45 Warm Up: Supine Hip Circles – Left
04:30 Warm Up: Supine Hip Circles – Left (Change Direction)
05:15 Warm Up: Supine Hip Circles – Right
06:00 Warm Up: Supine Hip Circles – Right (Change Direction)
06:50 Puppy Dog Stretch
08:10 Prone Pec Stretch – Left
09:30 Prone Pec Stretch – Right
10:50 Seated Bicep Stretch
12:10 Apley Scratch Stretch – Right Arm Up
13:30 Apley Scratch Stretch – Left Arm Up
14:50 Curled Seiza
16:10 Standing Pike Stretch
17:30 Lizard Stretch – Left Leg Forward
18:50 Lizard Quad Stretch – Left Hand to Right Foot
20:10 Lizard Stretch – Right Leg Forward
21:30 Lizard Quad Stretch – Right Hand to Left Foot
22:50 Wide Hurdler Stretch – Left
24:10 Wide Hurdler Stretch – Right
25:30 Front Split – Left Leg Forward
26:50 Child’s Pose
28:10 Front Split – Right Leg Forward
29:30 Supine Hip Flexor Release