A. Upper Body Stretch x 3 Sets:
A1. Kneeling Wrist Circles x 30 sec/each direction
A2. Doorway Stretch x 30 sec/side
A3. Foam Roller Wall Snow Angel x 30 sec (can also do without foam roller)
A4. PVC Pass throughs x 10 reps

B. Lower Body Stretch x 2 Sets:
B1. Butterfly stretch x 60 sec
B2. Pigeon Pose x 60 sec/side
B3. Frog Pose x 60 sec
B4. Lying Thoracic Twists x 60 sec/side

A. Upper Body Stretch x 3 Sets:
A1. Kneeling Wrist Circles x 30 sec/ each direction
A2. Doorway Stretch x 30 sec/side
A3. Foam Roller Wall Snow Angel x 30 sec (can also do without foam roller)
A4. PVC Pass throughs x 10 reps

- Start by getting on all fours 
- Place palms on floor and rotate your hands so your fingers tips are facing you (go as far as comfortable)
- Slowly rotate your body in a circular motion (clockwise and then counter clockwise)
- You should feel a good stretch in your wrists and forearms.

Kneeling Wrist Circles

(30 sec/side)

- Raise arm up to the side at a 90 degree angle with palm facing forward
- Step forward with one foot and feel the stretch in your shoulders/chest 
- Make sure standing tall throughout stretch 
- Repeat on opposite arm

Doorway Stretch

*Can also do this without a foam roller*

- Placing a foam roller in the center of your back against the wall 
- Feet shoulder width apart
- Take your hands and place them like a "snow angel" on the wall 
- Slowly raise them up/down until you feel a good stretch

Foam Roller Wall Snow Angel

- Grabbing a PVC pipe/Broom Stick
- Hold with a wide grip (outside of shoulders)
- Standing tall rotate the PVC pipe over your head and as far back as you can go then bring it back to the front
- Repeat for recommended amount of reps

PVC Pass Throughs

Upper Body Mobility 1

B. Lower Body Stretch x 2 Sets:
B1. Butterfly stretch x 60 sec
B2. Pigeon Pose x 60 sec/side
B3. Frog Pose x 60 sec
B4. Lying Thoracic Twists x 60 sec/side

- Sit on floor and bend both legs until feet are touching each other
- Drive your knees down as far as you can comfortable
- Hold for recommended amount of time

Butterfly Stretch

(60 sec/side)

- From all fours, bring your right knee forward towards your right wrist. Depending on your body it may be just behind your wrist or to the outer or the inner edge of it. 
- Experiment with what feels right for you, giving you a stretch on your outer hip without any discomfort in your knee. 
- Your right ankle will be somewhere in front of your left hip. 
- Slide your left leg back and point your toes, your heel is pointing up to the ceiling.
- Scissor your hips together, by drawing your legs in towards each other. 
- As you inhale, come onto your fingertips, lengthen your spine, draw your navel in and open your chest.
- As you exhale, walk your hands forward and lower your upper body towards the floor. You can rest your forearms and forehead on the mat.
- Repeat on other side

Pigeon pose hold

Begin in a tabletop position on your hands and knees. Make sure your hands are underneath your shoulders and knees are below the hips.
Inhale and slowly move your right and left knee out towards the side as you exhale
- Depending on your flexibility, only go as far as comfortable. Should feel a stretch in groin area and should not be painful. . 
- Continue opening your hips as you turn your feet out towards the side and flex your ankles so that your inner feet, inner ankles, and inner knees are touching the floor.
- Slowly lower down to your forearms with the palms either flat on the floor or pressed together. 
- Hold for recommended amount of time then slowly come out of position.

Frog stretch

(60 sec/side)

- Lay on the ground with the right side of your body on the floor and your knees and hips bent at about 90 degrees, bring your palms together and extend your arms in front of your chest.
- Exhale as you rotate your torso to your left, lifting your left hand over your body and bringing your left shoulder and arm to the floor. Squeeze your inner thighs together to stabilize your lower body.
- Your upper body should resemble the letter T. Hold the stretch for recommended amount of time then return to starting position
- Repeat on opposite side

2 part mobility sesh: upper & lower body

More workouts from Sarah Herse