Welcome to Day 9 of Fitness Blender’s Free 2 Week Challenge!
Today’s focus will be on total body mobility for active recovery. Come on in!
We know you’re probably sore, especially after doing some lower body work with Tasha for Day 8. That’s why we’ve put together this workout that’s full of mobility TLC for your muscles, joints, and ligaments.
Rest and recovery days are essential for all workout programs. They allow you to refocus and regain the energy needed to repair muscle fibers. When planned appropriately, recovery days can feel just as engaging as a typical workout!
Our workout is divided into upper and lower body work. These mobility circuits are sandwiched between a quick warm-up and cool down to prepare your body for movement and joint loading. Avoid the tendency to skip these important sections as this increases your risk for injury.
Are you new to mobility work? All are welcome here, and there’s always something new to learn about your body and how it moves. If you’re interested in more, check out my Trainer Series, Move with Kayla, or our 2-Week Mobility Challenge. Good luck, and we’ll see you inside!
Printed Workout
Warm Up
• Toe touch circles
• Standing side bend
• Thoracic rotation
• Over/unders
• Forward lunge with overhead reach (alt)
Upper Body Mobility Circuit 1
• Open book
• Bird dog
• Dive bomber
• Half kneel thoracic sidebend
*Water Break*
Spine/Lower Body Mobility Circuit 2
• Runner lunge (alt)
• Runner lunge + windmill arm
• Scorpion
• Scorpion sequence
• Squat to hamstring reach
• High plank > Leg extension with rotation
• Deep side lunge > Thoracic rotation
*Water Break*
Stretching/Cool Down Circuit
• Lower trunk rotations
• Hamstring stretch
• Piriformis
• Upward dog
• Cat/Cow
• Shoulder retraction
• Seated leg swing