Mobility Monday: 3/24

Mobility Monday is a series geared towards active recovery for triathletes. We'll target hips & shoulders, single leg stability, and core throughout a 40-50 minute routine. No equiptment needed, so feel free to do this at your gym, at home, or join us at Koret.

Warmup

1. (Optional) Foam Roll -- 5 min
   1. Quads & hip flexors (1 min per side)
   2. Glutes & IT band (1 min per side)
   3. Back & shoulders (1 min)
2. Dynamic Stretching (5 min)
   1. Worlds greatest stretch (1 min per side)
   2. Sumo squat to hamstring stretch (8 reps)
   3. Shoulder CARs (5 reps per direction per side)

Stability

1. 90/90 Hip flow (8 per side)
2. Single leg RDL (10 per side)
3. Wall slides (15 reps)
4. Side lying windmill (5 per side)
5. Glute bridge march (8 per side)

Repeat 2x

Mobiliity & stretch

1. Couch stretch (1 min per side)
2. Pidgeon stretch (1 min per side)
3. Thread the needle (1 min per side)
4. Lying cactus stretch (45 per side)

Repeat 2x

Core

1. Center plank (45 sec)
2. Side plank (45 sec)
3. Deadbug – slow (45 sec)

Repeat 2x