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Pull Up
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Difficulty:
Lat Pull Down
Equipment:
Difficulty:
Seated Cable Row
Equipment:
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Bent Over Row
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Swap selected exercise with existing exercise for the:
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Daily Mobility 7

Daily Mobility 7
10 mins

Holistic range of motion through targeted exercises

66dd7f421e8390a97b7541a5

Play Button
Side Yoga Ball Hip Internal Rotation
 sets
 kg
 reps 
 rest
Notes
66bc77e4a1fe4cc9d63d0300
Mobility
Side Yoga Ball Hip Internal Rotation
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Lie on your side with your head in a supported position
  2. Place the yoga ball between your knees
  3. Open up your feet as wide as you can
  4. Ensure that the movement comes from your hips, playing close attention to keeping your pelvis still
Where you should 'feel it':
Primary Muscles:
Quads
Quadriceps
Secondary Muscles
Side Yoga Ball Hip Internal Rotation muscle groups
Play Button
Couch Stretch W/ Shoulder Flexion
 sets
 kg
 reps 
 rest
Notes
668dc6843c35e46472da8690
Mobility
Couch Stretch W/ Shoulder Flexion
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set your rear leg in an elevated position, with your thigh pointing directly downward 
  2. Perform a posterior pelvic tilt to effectively stretch your hip flexors (removing any arch in your lower back).
  3. Holding that posterior tilt of the pelvic, perform a controlled shoulder flexion with both arms
  4. For greater comfort, consider placing a mat under the rear knee
Where you should 'feel it':
Primary Muscles:
Hips
Hips
Secondary Muscles
Quads
Couch Stretch W/ Shoulder Flexion muscle groups
Play Button
External Hip + Thoracic Rotation Hold
 sets
 kg
 reps 
 rest
Notes
668dc7ec2b304787bfba7e2b
Mobility
External Hip + Thoracic Rotation Hold
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. From a seated position on the ground, bring one knee toward your chest and place your foot over the other leg
  2. Using your opposite arm, set that external rotation at the hip
  3. Using the other arm, guide this thoracic rotation stretch
  4. Ensure the movement is done is a controlled manner
  5. Pro tip: exhale just before you starting the thoracic rotation to gain greater range of motion.
Where you should 'feel it':
Primary Muscles:
Lats,Hips
Latissimus Dorsi,Hips
Secondary Muscles
External Hip + Thoracic Rotation Hold muscle groups
Play Button
Single Leg Sprinter
 sets
 kg
 reps 
 rest
Notes
66164469e3da46758b16215e
Bodyweight
Single Leg Sprinter
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

  1. Set yourself in starting position - opposite arm and leg up and ready to go
  2. In a controlled manner, extend the same leg backward (until you feel a stretch in the hamstring)
  3. Maintain only slight knee flexion in that focused leg, ensure that you don't round from the spine
Where you should 'feel it':
Primary Muscles:
Hamstrings,Glutes
Hamstrings,Gluteus Maximus
Secondary Muscles
Calves
Single Leg Sprinter muscle groups
66bc77e4a1fe4cc9d63d0300
66bc77e4a1fe4cc9d63d0300
Side Yoga Ball Hip Internal Rotation
Side Yoga Ball Hip Internal Rotation
3
3
1
3
m 
0
s
 rest
668dc6843c35e46472da8690
668dc6843c35e46472da8690
Couch Stretch W/ Shoulder Flexion
Couch Stretch W/ Shoulder Flexion
3
3
1
3
m 
0
s
 rest
668dc7ec2b304787bfba7e2b
668dc7ec2b304787bfba7e2b
External Hip + Thoracic Rotation Hold
External Hip + Thoracic Rotation Hold
3
3
1
3
m 
0
s
 rest
66164469e3da46758b16215e
66164469e3da46758b16215e
Single Leg Sprinter
Single Leg Sprinter
3
3
1
3
m 
0
s
 rest
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