Name: Playbook - Luke Jones - Day 5 - Hero at Home: Bodyweight Strength & Mobility Circuit
Uploaded: 2024-01-11T15:38:25.299Z
Duration: 40 min
Description: Day 5 - Hero at Home: Bodyweight Strength & Mobility Circuit

Nice clear simple and manageable programme thank you. I like the online format too and the reminders and sections. Makes it really easy to follow and learn.

Adam Pearson

A few minutes to check in with the body, prep the wrists, shoulders and hips for the training session.

From a stable all-fours position (hands under shoulder, knees under hips), you're going to move through three different positions to mobilise the wrists

Perform 3-5 repetitions of each, and moving through them in a continuous circuit.

1 - Palms down, fingers forward. Spread your fingers wide, roll your elbow pits forward, and shift your weight forwards and back.

2- Palms down, fingers back. Again, fingers wide, elbow pits forward, and shift your weight forwards and back.

3 - Palms up, fingers forward. Be gentle with this one. Shift your weight forwards and back.

3 Wrist Stretches

A great drill for wringing out tension in through the T-spine – just like you’d wring out a wet cloth. 

From a neutral starting position, one shoulder goes into external rotation (palm tips up and back) while the other goes internal rotation (palm rolls forward).

Return to centre and alternate sides. 

Optional: turn your head towards the 
externally rotated side, and you can also get the wrists involved for a little extra.

Thoracic Wring

The hip box (or 90-90 position) is a great way to open up the hips through both internal and external rotation. 

Sit down on the floor or onto some blocks or cushions if that’s more comfortable for your current level of hip mobility.

With the knees bent at around 90 degrees, allow one leg to fall out and the other to fall in towards the midline.

Keep an upright spine and explore leaning your torso out over each side.

If you find a tight spot, feel free to hang out there for a few breaths. Try not to hold your breath - maintain relaxed inhales and exhales through the nose. 

Alternate sides, using your hands for support during the transition if needed.

Hip Box 90-90

From a standing position, safely make your way down to the floor, lying on your side.

From your side, make your way back up with control to standing.

Repeat, dropping down on the opposite side. 

You can use your hands, elbows and/or knees to support you through the movement.

For ultimate mobility & longevity benefits, our goal is to work towards being able to get down and back up using no hands or knees for support

Get Down & Up

A - Acclimatise - Prep Circuit

A fully equipment free, beginner friendly bodyweight circuit.

Rest for 60-90 seconds between each exercise.

Pick a squat variation that you can perform comfortably. 

V1 - Box Squat - Squat down to a stable surface
V2 - Air Squat - Hands out in front to remain balanced
V3 - Goblet Squat - Hold a weight (kettlebell, dumbbell or weighted backpack) in a goblet position, keeping the chest lifted

Begin in a solid upright stance with the feet at hips width or slightly wider & facing forwards or slightly out.

Screw the feet into the floor to lift the arches & activate the glutes.

Take a breath in through your nose, brace your core, and pin the shoulder blades back & down.

Initiate the squat from the hips followed by the knees, keeping your back straight & knees pointed in the same direction as feet (not caving in). 

Descend until thighs are past parallel to floor or until you can’t maintain a neutral spine. Return to standing up by driving the feet into the floor, extending knees and hips until legs are straight.

To progress goblet squats, continue adding weight, or move on to a back squat.

Beginner Squat Progression

Pick a Push-Up variation that you can perform comfortably: 

V1 - Knee Pushup - Lower and push up from knees.
V2 -  Knees + -ve - Lower in a full push-up, press up from your knees.
V3 - Full Pushup from feet

Lie prone on the ground with hands slightly wider than shoulder width and fingers facing forwards. Keep your elbows tucked in close to your sides throughout, placing your hands in line with your pecs or slightly lower.

Raise your body up off the floor by protracting your shoulder blades, straightening your arms and screwing your hands into the floor (elbow pits forward)

Maintain a straight body throughout the motion keeping the core active, pelvis tucked under and neck neutral (looking down towards the floor).

Keeping the body straight, lower to the floor by leaning forwards and bending your arms.

Beginner Push-Up Progression

Begin in a solid upright stance with the feet at hips width or slightly wider, and feet facing forwards or slightly out.

Screw the feet into the floor to lift the arches and activate the glutes.

Take a breath in through your nose, brace your core, and pin the shoulder blades back and down.

Keep the elbows in close to the body, as if you’re trying to put them into your back pockets.

Imitate the movement by hinting at the hips and bending the knees slightly.

Keep the spine neutral, then return to standing by engaging through the glutes.

Hip Hinge (Bodyweight)

B - Build - Bodyweight Strength Circuit

Take some time to experiment with some locomotion exercises and have fun!

Combine the Bear and Monkey variations into a flow. 

Get creative, improvise, and have fun!

Keep flowing continuously, or rest as needed.

Feel free to record your flow, share it on your socials and tag me at @lukejonesmove - I’d love to see your progress!

Bear x Monkey Combo

C - Create & Play

Some gentle stretches and breathwork to help downregulate and kickstart the recovery process.

Here we’re going to start opening up the adductors - an area that commonly gets tight and can limit your squat.

From all fours, spread the knees wider than hips-width and sit back until you feel a stretch on the adductors.

Gently rock your body back and forth by bending pressing your hands into the floor and slightly straightening the legs.

Frog Stretch

One of my all-time favourites for improving thoracic rotation, both through threading the needle in the bottom position, and getting a nice rotation towards the sky in the top position.

Start in a stable all fours position - wrists stacked under shoulders, knees under hips. An alternate setup is with the elbows down.

Drop your right shoulder and right side of your head to the floor and thread your right arm through the gap between your left hand and left knee.

Pause here for a breath, then retract your arm and continue that rotation, reaching your right arm up to the sky.

Return to centre and repeat on the opposite side.

Thread The Needle

Nasal breathing is a great way to improve CO2 tolerance & NO production, and can help you de-stress & downregulate after a heavy training session or a tough day at work.

From a comfortable seated or lying position, place your right hand on your abdomen & left hand on your chest. Can also be done standing / walking.

You can close your eyes if comfortable, or keep them open.

Start by breathing in & out through the nose, counting to 3 for the inhale, 3 for the exhale.

Allow the belly & ribcage to expand in 3 dimensions. This means your right hand on your belly will move up & down with the breath, and the left hand on your chest remains relatively still.

Play with increasing the length of the inhale & exhale, sticking to a 1:1 ratio. You might move to a 4:4, 5:5, 6:6 etc.

Get to a point where you start to feel a slight air hunger, then drop down by 1, and continue breathing at that pace.

Nasal Breathing 1:1

D - Downregulate

Take a minute or two to reflect on your training. 

What went well? 

Is there anything you’d like to improve upon or work on next time? 

What did you learn?

Make a mental note, jot it down in your training diary, or share on the socials and tag me @lukejonesmove - I’d love to see how you’re getting on!

E - Evaluate

Day 5 - Hero at Home: Bodyweight Strength & Mobility Circuit

Great. Easy app and layout. Just what I need to get back into some movement. Thanks.

Some voice explanation included would be a plus and for me, not big improvement In squat actually and not much New so that's why 3 stars.

Ville

Day 1 - The Deep Squat: Hip Mobility Practice

I think the instructions on the first stage were for the second stage so the initial test wasn’t clear. Other than that, nice.

Day 5 - Hero at Home: Bodyweight Strength & Mobility Circuit

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