You can do each section on its own, or out them together if you have time. Carrying out all three will take about 20 mins, each section on it's own is just over 5 mins. You can repeat each section 2 or 3 times depending on how much time you have.
Mobility
This is designed to free up your head neck and shoulders but may also feel good for your lower back. Stand with your feet hip or shoulder distance and try and keep the legs bent a little.
Mobility
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Shoulder Shrugs - 8x in each direction (pointer: remember to bend your knees)
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Hands on head (Thumbs find bones on skull) - 4x side bend each side, pressing into opposite foot
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Roll down - 3x Bend your knees and hug your elbows in towards your knees rounding your spine
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T-arms - 4x each side One hand front, one hand to the side, bend knees to switch
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T-arms with heel lift - 4x each leg
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T-arms with knee lift - 4x each leg
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Thumbs Up, thumbs down swing with head turn - open arms to side, thumbs face the ceiling, swing them in front of you as you turn the thumbs down
Standing Mobility
Mat work
This is designed to build a little strength in your upper body and core. All of the exercises are down lying on your back with your knees bent except for the kneeling at the end.
Mat Work
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Constructive Rest - Lying on back with knee bent
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Constructive rest hip curls - gently press your feet down until you feel the back flatten, release the feet and feel the hips return
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4x Banded shoulder shrugs -
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8x Banded Chest pulls downs - With your arms straight, hands above your shoulders, pull your elbows down towards the floor
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6x Banded Single pull down - With your arms straight, hands above your shoulders, pull one arm down to your side
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8x Banded Chest press - with the band under your upper back and an end in each hand, press the arms up to the ceiling
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Side Crunch - 8x Side bend and reach left hand to left foot, repeat on right side
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3x C Crunch - hands on back of head gently curl head and chest up
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6x Bird Dog - From kneeling, extend leg out straight behind you and reach forward with your opposite arm, see if you can get elbow and knee to touch as you reverse
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3x Cat Cow stretch - On hands and knees curl back up to ceiling and reverse
Matwork for Strength & Stability
Standing
This is designed to get your whole body working together so no one part of the body is having to do all the work. You will also build balance and strength.
Standing with Band
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4x Heel lifts - step onto step with one leg, as you lean to step up lift back heel and gently lower down (hands behind head)
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4x Step Ups - step up and tap bench with toes, gently step back down
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8x each exercises on each leg - Small lunge with band - step on band and hold and end in either hand, hinge slightly forward from hips.
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1. Pull band back, 2. swing arms forward and back, 3. bicep curls 4. step on one end of band and reach up to the ceiling
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8x Banded Chest press - Hold band behind back with an end in each hand, press forward
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8x Chest Expansion - Hold end in either hand pull arms back, band catches legs, turn head right and left, then release
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4x over head stretch - Hold band over head with arms wide, sway from side to side
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4x big reversed arm circles - bend your knees and straighten them as you draw a big circle in reverse with your arm
