Day 3: Advanced Mobility Workout Series | Back Bend Workout

Welcome to day 3 of 6 of this advanced mobility workout series!

Today’s workout is primarily a back bend workout, focused on mobilizing the spine, hip flexors and shoulders to get into a bridge!

We will need two pieces of equipment for the workout:
⚙️1 Yoga Block
⚙️Floor Sliders (You can use a towel if you are on hard floor, or firm piece of cardboard if you are on carpet)

📋WORKOUT FORMAT:
👉3 Circuits of 4 exercises, repeated twice
👉40s work/20s rest
👉1 minute rest between circuits

COACHING NOTES
✅Keep all movements to a 7+/10 intensity; uncomfortable, but smooth
✅Use the largest range of motion you can for each movement
✅Breathe only through the nose if possible

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This series assumes you already have some experience with flexibility and mobility training. For a more beginner friendly program, check out our 31 day mobility program to get you started: https://youtu.be/vKh3tzSU6w0

This is a progressive program, so the workouts will get a little harder each week.

Start from day 1: https://youtu.be/GD5HNk-oDME

There will be a few small pieces of equipment needed for workouts in the program:
⚙️Yoga Blocks
⚙️Yoga Strap or Towel
⚙️Floor Sliders (You can use a towel if you are on hard floor, or firm piece of cardboard if you are on carpet)

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WEBSITE
💻www.edrfitness.ca

SOCIALS
📺 | Instagram | https://www.instagram.com/edrfitness
📺 | 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 #coreworkout
00:00 Intro
00:39 Hip Openers – No Hands
01:39 Kneeling T-Spine Rotation – Alternating Arms
02:39 Shoulder Bridge – Block Between Knees
03:39 Shoulder Dislocations
04:39 Hip Openers – No Hands
05:40 Kneeling T-Spine Rotation – Alternating Arms
06:40 Shoulder Bridge – Block Between Knees
07:40 Shoulder Dislocations
08:20 BREAK
09:20 Natural Leg Extensions
10:20 Puppy Dog Stretch
11:20 Camel Stretch
12:20 Child’s Pose Shoulder Raises
13:20 Natural Leg Extensions
14:20 Puppy Dog Stretch
15:20 Camel Stretch
16:20 Child’s Pose Shoulder Raises
17:00 BREAK
18:00 Deep Squat Elbow to Floor
19:00 Kneeling Back Bend
20:00 Standing Pike Stretch – Hands off the Floor
21:01 Full Bridge Hold
22:01 Deep Squat Elbow to Floor
23:01 Kneeling Back Bend
24:01 Standing Pike Stretch – Hands off the Floor
25:01 Full Bridge Hold