Macy

Here is a full body Maintenance + Mobility routine to help you address areas of stiffness and improve your overall joint health. Enjoy today - it should feel *relatively* easy and relaxing, but NOT passive. I want you to pay attention to the positions and areas you are "stiff" or "restricted" in. Take things nice and slow and be mindful. 

The Lineup:

(1) Stead State Aerobic Activity (20 minutes)

(2) Maintenance 
- 15x  Standing Single Leg Psoas March each leg
- 15x Hanging Knee Tucks (use band if available; MODIFY to a reverse crunch on the ground if necessary)
- 15R/15L Shoulder DB External Rotations
- 15R/15L Cyclist Split Squats (KOT Lunges)
- 15x External Rotation Scap Push Ups 
REPEAT 3x Rounds
REST as needed between each exercise

(3) Mobility
- 1min Wide Stance Hanging Sway
- 12x Wide Stance Thoracic Rotations
- 12x Hand Walk Cossack Squat
- 12x Reverse Nordic Curl (use band for assistance if needed)
- 12x Toe Rockers
- 12x Wrist Extension Around The World
- 2min Childs Pose + Diaphragmatic Breathing 
ONLY PERFORM 1 ROUND
REST as needed between each exercise

Walk, run, stair climber, rower, bike, elliptical, treadmill, jump rope, battle rope, etc.

Aerobic Activity (YOU CHOOSE)

Perform entire circuit 3x’s through taking 0:60 second breaks between each round

The goal of this workout is joint maintenance improving joint health

If you run into an exercise that is too challenging to perform, message me!

- Standing upright, hook one leg under band and drive knee up to chest for desired reps/time then switch legs

Standing Single Leg Psoas March

- Hang from a bar
- Tuck your knees up in a controlled manner
- Do not swing back and forth
- Focus on activating your core
- Lower and repeat
- USE BAND for added difficulty if available

Hanging knee tuck

- Seated on a bench or box, rest elbow on knee
- Create a 90 degree angle at elbow
- Fulling internally and externally rotate shoulder with weight for desired reps or sets, then switch sides

Shoulder Dumbbell External Rotations

- Elevate front heel, then perform knees over toes split squat 
- Ensure knee cap stays pointed out over toes and does not cave in or out
- Move slow and progress by adding dumbbells
- Modification: Do cyclist squat with both heels elevated working on sitting as low as capable

Cyclist Split Squat (KOT split squat)

- Externally rotate palms so that they are facing away from you
- Keep elbows straight, body in high plank position as you lower your body by squeezing your shoulder blades together, then raise it back up by pushing shoulder blades apart 
- Repeat for desire reps or time

External Rotation Scap Push Ups

Maintenance - shoulders/knees/hips

Perform entire mobility circuit for desired reps or time 

Go nice and slow and move at your own pace

If you have any questions on modifications, let me know!

Wide Stance Hanging Sway

Wide Stance Thoracic Rotations

Hand Walk Cossack Squat

Reverse Nordic Curl

Toe Rockers

- Perform around the world In both directions

Wrist Extension Around The World

- Achieve child’s pose position
- Relax and perform deep breaths into your belly 
- Focus on allowing your entire body to relax in the process

Child’s Pose Hold + Diaphragmatic Breathing

Mobility - full body

FULL BODY:  Joint Maintenance + Mobility (11/30/22)

I’ll echo what Krysta said - it is definitely nice to be back to your workouts! My kettlebell fitness is a bit lacking currently, making that extra tough!

John

Killer. Happy to be back to your workouts.

Krysta

PULL: Full Body + Glutes, Biceps & Back (04/18/24)

RECOVERY: Cardio + Athlete Mobility Work (04/17/24)

Caterina

ATHLETE CONDITIONING: MetCon + Upper Pull Strength (04/16/24

Jared

🤙🏻🤙🏻🤙🏻🤙🏻great metcon. Love anything with med balls and bands.

Josiah

My heart rate is through the roof 🚀 lets go fam! New week, go get it!

Colin

PUSH: Full Body + Legs, Chest & Triceps (04/15/24)

Tough with the back to back chest exercises. Made it through

Mario

best app and guided workout session ever … thankx

Norbert

ATHLETE CONDITIONING: HIIT + Upper Push Strength (04/12/24)

Staying consistent! Great workout!

Though it was tough, got through 3 rounds in the circuit.

Charles 

PULL: Full Body + Glutes, Biceps & Back (04/11/24)

Great mobility work after waking up extra sore

Got a good sweat in but the mobility was definitely needed today!

Kent

RECOVERY: Cardio + Athlete Mobility Work (04/10/23)

Another one! Completely drenched and put in work!

635 calls burned, let’s go.

ATHLETE CONDITIONING: MetCon + Upper Pull Strength(04/09/24)

Lunges were tough because I have a left great issue, but it was  good. Only able to one round of the 20 min part because of time. 💪🏽

FULL BODY: Joint Maintenance + Mobility (11/30/22)

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