Rebuild your body from the ground with this golden list of mobility exercises so you never have to face restrictions or pains ever again🧵 (You want to bookmark this)
1. German hang Unfortunately, we don’t expose ourselves often enough in shoulder extension. But it’s a vital position to retain strength in. The German hang is an excellent choice for this. → 3x15s holds of a progression
2. Wall bridge rotations If there is one body part that doesn’t get enough movement nutrients it’s the spine. This wall bridge rotation improves your spinal extension & rotation tremendously. → 3x3 reps per side of a progression (keep glutes contracted)
3. Active squats Your ability to sit comfortably in an active squat is a sign of great mobility. It lubricates the knee joint, strengthens the tendons & tissues, and has beneficial features for the ankles. → 3x6 reps + 2s hold in bottom position (go 1% deeper per session)
4. Lying rotator cuff One of the most common issues in the shoulder is that it lacks supporting strength. A.K.A. stability. Use the lying rotator cuff to improve your shoulder health long-term. → 3x6-8 reps & start with 2kg(gradually add more weight over time)
5. Sissy Squats The knee 'bulletproofer' IMO. You strengthen the knees(tissues & tendons) but also the hip flexors and quads in a superb way. Want strong knees? This is it. → 3x6 reps + 6s hold in bottom position
6. Trap-3 Raise Another crucial exercise for the necessary shoulder stability. This one works the lower traps, one of the most overlooked body parts in modern fitness. Don't neglect this for optimal and pain-free shoulder movement. → 3x6 reps + 3s hold in top position
7. Lizard crawl You never have to worry again about having total body strength & mobility if you can do a lizard crawl. Shoulders, arms, hips, spine… They all get the full treatment. → 3x3 reps per side Without a doubt top 3 best exercises of all time(IMO).
8. Dragon Squat Into One Leg This sequence offers a powerful way to retain low-gait ranges of motion. Plus it is super fun to do. No gym can compete with that. → 3x3 reps per side
Are you a high-performer/fitness enthusiast who wants to: • Reduce nagging pains • Eliminate postural issues • Achieve a fit & functional physique In 75-90 min, without stepping foot in the gym🤝 DM me “READY” if you are interested.