Mobility Day:

The Limber 11

1. Foam Roll IT Band: 10-15 passes

2. Foam Roll Adductors: 10-15 passes

3. SMR Glutes (lax ball): 30sec. – 2min.

4. Bent-knee Iron Cross x 5-10 each side

5. Roll-overs into V-sits x 10

6. Rocking Frog Stretch x 10

7. Fire Hydrant Circles x 10 fwd/10 bwd

8. Mountain Climbers x 10 each leg

9. Cossack Squats x 5-10 each side

10. Seated Piriformis Stretch x 20-30sec. each side

11. Rear-foot-elevated Hip Flexor Stretch x 5-10 reps (3sec. hold) each side

Video courtesy of Joe DeFranco.  As hard as we all work, one of our most overlooked areas of concern is recovery.  Today, we slow it down a bit and focus on a routine that will help mobilize a ton of the body.  Enjoy!

X-tra:

More Mobility! 

Roll out whatever hurts.