Name: Playbook - Andrew Calore - Move Well Mobility
Uploaded: 2021-01-18T11:49:05.661Z
Duration: 30 min
Description: Move Well Mobility

Take advantage of your rest day and work on mobility. 

Focus on being intentional with movement. 

These days are super important in the process of progressing throughout the workout program and staying fresh.

Keep core tension and a firm upper body to eliminate compensations. 

Focus on the hip opening to your end range. Once there take a few seconds to push into a greater range while exhaling. Breathe!

90/90 Can Openers

Be intentional with the movement. Feel each step and flow at your pace. 

Start with your rear knee opening up while keeping core tension. Maintain and tall,firm posture throughout the flow. 

Your front leg will follow and finish the flow facing the opposite direction. Continue this as needed for 2-3 minutes

90/90 Hip Flow

Breathe!! 

Keep shoulders on ground and allow hips to flow side to side. 

Give some downward pressure on knee with top foot when flowing to the side of the foot on top. 

Take your time here. No rush. Flow at your pace. Feel the stretch.

Figure 4 Flow

Slow and steady! Be intentional and breathe! 

Feel your entire spine move into flexion and extension.

As you reach end range of flexion. Take a second to hold and exhale to allow yourself to move further into the movement.

Jefferson Curl

Keep hips on the floor and slowly press your chest off the floor. 

Look up to ceiling, pushing the cervical spine into extension as well. 

Take 2-3 deep breaths and repeat

McKenzie Press

Prone Scorpion

Keep movement slow and steady as you focus on the rotation

Prone Swimmers

Stay heavy in the hand that’s on the floor. 

Rotate to max end range. Remember to rotate your head as you follow your hand under and over the top of each rotational movement. 

Exhale and breathe at the end range

Move Well Mobility

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