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Full Body Mobility ~ Action Plan 2

This dynamic movement and rotation plan is an extension of the first mobility plan. We’ll focus on floor exercises but don’t worry, we won’t neglect the other aspects such as wall and seated exercises. This is a light introduction to mobility exercises that’s beginner-friendly. Hope this helps!

  • 30 minutes
  • Beginner
  • Full Body

Interests

Mobility Over 40's Pilates Posture

Anatomy

Equipment

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Exercises

Before we start (HOW TO)

Here’s a pro tip: it’s best to do this in wizard mode. That way, you’ll see the rest periods in between exercises and have access to the timer.

Floor Exercises

These exercises focus on spinal rotation with some hip abduction, flexion and extension thrown in for good measure. Don’t forget to change sides with each set!

Rest - 00:15

Seated Exercises

Like the previous plan we have seated exercises. Grab a chair, bench or plyo box and let’s get started! You don’t need any other equipment. Remember to switch sides with each set 😊

Seated Leg Raise
Beginner
Quadriceps
Set Time (s)
1 20
Rest - 00:10
2 20
Rest - 00:15
Rest - 00:15
Rest - 00:15
Rest - 00:15

Standing Exercises

Let’s finish strong! We’ll end with some joint rotation and wall exercises. Don’t forget to change direction or side on the second set 😊

Rest - 00:15
Towel Tricep Stretch
Beginner
Biceps | Triceps
Set Time (s)
1 16
Rest - 00:10
2 16
Rest - 00:15
Standing Hip Rotation Circle
Beginner
Full Body
Set Time (s)
1 16
Rest - 00:10
2 16
Rest - 00:15
Rest - 00:15

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