Full Body Mobility ~ Action Plan
This is a light, simple, pick up & go mobility plan. It’s occurred to me that many people in the world suffer from bad backs, joint & ankle pain. Think of this as a light introduction to some mobility moves. Designed to be easy & straight forward so you shouldn’t struggle with this. There’s 3 main sections: seated, standing & floor exercises. Note: you only need a towel & chair. Around 10-15m If you need specialised help, please reach out - hope this helps
- 15 minutes
- Beginner
- Deck Step · Plyometric Jump Box · Bench
- Full Body
Exercises
Floor Exercises
Find a small space to do these exercises - no equipment needed Note: with each set change sides
- Chest
- Beginner
Set | Reps |
---|---|
1 | 10 |
2 | 10 |
- Hip Abductors
- Beginner
Set | Reps |
---|---|
1 | 12 |
2 | 12 |
- Upper Back · Lower Back
- Beginner
Set | Reps |
---|---|
1 | 16 |
- Hamstrings · Glutes · Quadriceps
- Beginner
Set | Time (s) |
---|---|
1 | 30 |
2 | 30 |
Seated Exercises
These can be done on a chair/bench/plyo box - it doesn’t matter Note: with each set change sides
- Calves
- Beginner
Set | Time (s) |
---|---|
1 | 16 |
2 | 16 |
- Calves
- Beginner
Set | Time (s) |
---|---|
1 | 16 |
2 | 16 |
- Calves
- Beginner
Set | Time (s) |
---|---|
1 | 16 |
2 | 16 |
- Quadriceps
- Beginner
Set | Time (s) |
---|---|
1 | 30 |
Standing Exercises
Do these near a wall as you’ll need it later. You’ll also need a towel Note: with each set change sides
- Forearms
- Beginner
Set | Time (s) |
---|---|
1 | 45 |
- Shoulders
- Beginner
Set | Time (s) |
---|---|
1 |
- Biceps · Triceps
- Beginner
Set | Time (s) |
---|---|
1 | 20 |
2 | 20 |
- Shoulders
- Beginner
Set | Time (s) |
---|---|
1 | 16 |
2 | 16 |
- Shoulders
- Beginner
Set | Time (s) |
---|---|
1 | 16 |
2 | 16 |
- Trapezius
- Beginner
Set | Time (s) |
---|---|
1 | 12 |
2 | 12 |
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