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Daily Mobility 4

Daily Mobility 4
10 mins

Full Body Movement

66b2aadf4029ade9483ec0a6

Play Button
Deep Squat Bilateral Shoulder Flexion
 sets
 kg
 reps 
 rest
Notes
66a71a50173930de38de0f9c
Mobility
Deep Squat Bilateral Shoulder Flexion
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Start the movement by finding your deep squat position. Really try and push your range of motion through the hips
  2. Straighten your back to remove any rounding in your spine
  3. With straight arms, flex through your shoulders maximally, pushing the range of motion through your upper back
  4. Ensure you maintain the deep squat position the entire time
Where you should 'feel it':
Primary Muscles:
Lats,Hips
Latissimus Dorsi,Hips
Secondary Muscles
Traps
Deep Squat Bilateral Shoulder Flexion muscle groups
Play Button
Kick Through T-Spine Opener
 sets
 kg
 reps 
 rest
Notes
669e23fa9dbe50ccd1ebf6bf
Mobility
Kick Through T-Spine Opener
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. From the top of a push-up position, kick through with one leg and extended it once set.
  2. Try and make sure that your leg is in line with your hip joint
  3. With the arm closest to the kicked through leg, perform a t-spine opener in a controlled manner
  4. Repeat for prescribed reps on one side before changing
Where you should 'feel it':
Primary Muscles:
Glutes,Lats
Gluteus Maximus,Latissimus Dorsi
Secondary Muscles
Kick Through T-Spine Opener muscle groups
Play Button
Horse Stance T-Spine Opener
 sets
 kg
 reps 
 rest
Notes
6694f206bc363893b5eb659a
Bodyweight
Horse Stance T-Spine Opener
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Start on all 4's with one hand behind your ear
  2. Extend one leg and rotate your torso, opening up with the opposite arm
  3. Control the movement as you return to the starting position, moving into spinal flexion
  4. Repeat on the same side for the given number of repetitions
Where you should 'feel it':
Primary Muscles:
Lats,Abs
Latissimus Dorsi,Rectus abdominis
Secondary Muscles
Horse Stance T-Spine Opener muscle groups
Play Button
Lateral Lunge To T-Spine Opener
 sets
 kg
 reps 
 rest
Notes
66177509f92f1a7fa701b30a
Bodyweight
Lateral Lunge To T-Spine Opener
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. From a single leg standing position, control the deceleration into a lateral lunge position
  2. When you get in the lateral lunge position, make sure that your knees and toes are facing directly forward
  3. From this set position, rotate maximally with the same side as your flexed knee
  4. Accelerate up from this set position to a stable single leg hold
Where you should 'feel it':
Primary Muscles:
Glutes,Quads
Gluteus Maximus,Quadriceps
Secondary Muscles
Lats
Lateral Lunge To T-Spine Opener muscle groups
Play Button
Quadruped Abductions
 sets
 kg
 reps 
 rest
Notes
66a71c8621adb906500f3816
Mobility
Quadruped Abductions
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself on all 4's (quadruped)
  2. Ensuring that you keep your shoulders square for the entire movement, disasociate through one hip at a time
  3. Perform maximal hip abduction through one hip, keeping a 90 degree angle in that leg the whole time
  4. As you attempt maximal hip abduction, ensure that you don't arch your back. Keep all the movement through the hip
Where you should 'feel it':
Primary Muscles:
Glutes,Hips
Gluteus Maximus,Hips
Secondary Muscles
Quadruped Abductions muscle groups
66a71a50173930de38de0f9c
66a71a50173930de38de0f9c
Deep Squat Bilateral Shoulder Flexion
Deep Squat Bilateral Shoulder Flexion
3
3
1
3
m 
0
s
 rest
669e23fa9dbe50ccd1ebf6bf
669e23fa9dbe50ccd1ebf6bf
Kick Through T-Spine Opener
Kick Through T-Spine Opener
3
3
1
3
m 
0
s
 rest
6694f206bc363893b5eb659a
6694f206bc363893b5eb659a
Horse Stance T-Spine Opener
Horse Stance T-Spine Opener
3
3
1
3
m 
0
s
 rest
66177509f92f1a7fa701b30a
66177509f92f1a7fa701b30a
Lateral Lunge To T-Spine Opener
Lateral Lunge To T-Spine Opener
3
3
1
3
m 
0
s
 rest
66a71c8621adb906500f3816
66a71c8621adb906500f3816
Quadruped Abductions
Quadruped Abductions
3
3
1
3
m 
0
s
 rest
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