Even the most committed gym-goers can neglect mobility work, and there are two main reasons for that. The first is that they underestimate its importance, and the second is that they might not be sure exactly what to do to improve their mobility.
“Mobility is the degree to which you can move a joint through a full range of motion – from full extension to full flexion – and any limitations you have will not only hinder your performance and short-change your results, but also increase your risk of injury,” says Cesar.
“Actively working to enhance your mobility, however, has the opposite effect, helping you unlock greater strength and power in everything you do – both in the weights room and beyond.”
To help you get more mobile Cesar has created a new workout programme for Beachbody On Demand called 645, which is short for six workouts a week, 45 minutes a day. The programme is designed to help you get stronger and improve your mobility, and the workout below is a taste of what it involves.
Perform the following mobility exercises as a tri-set, which means you perform each group of three exercises back to back without rest. Repeat the tri-set three times in total, resting for 30 to 60 seconds between each tri-set.
1A Shinbox extension with reach
Sets 3 Reps 8-10 Rest 0sec
Sit on the floor with your knees bent and feet about shoulder-width apart and flat on the floor. Keeping your core engaged and back flat, lower both knees to the floor to your left – your left toes should touch your right knee – as you turn your torso in the same direction. Rise up onto your knees, placing your left hand on the floor outside your left shin as you reach overhead with your right arm. Pause, and then reverse the movement to return to the starting position. Repeat, this time lowering your knees to your right and reaching overhead with your left arm. Continue alternating sides with each rep.
1B Floor scorpion
Sets 3 Reps 8-10 Rest 0sec
Lie face down on the floor with your arms extended to the sides, palms down, and your legs together. Bend your right knee and lift your right leg, allowing your torso to rotate as you reach across and touch the floor on your left side with your right toes. Pause, and then reverse the movement to return to the starting position. Repeat, this time lifting your left leg and touching the floor to your right with your left toes. Continue alternating sides with each rep.
1C Full body spinal wave
Sets 3 Reps 8-10 Rest 30-60sec
Sit back on your heels in child’s pose, with your arms reaching out in front of you on the floor and your palms on the floor. Keeping your chin tucked down and arms extended, straighten your legs and lift your glutes toward the ceiling to assume a downward-facing dog pose.
Send a “wave” down your spine, starting with your lower back and moving up to your shoulders, bringing your torso forwards so you end in a top press-up position. Now lower your hips to the floor, keeping your arms straight and arching your back as you lift your head to assume a cobra pose. Keeping your knees on the floor, push your glutes back on to your heels to return to the starting position.
Perform the first two exercises as a superset, rest for one minute, and then perform the next three exercises as a tri-set, resting at the end for one minute. Complete that entire sequence three times.
1A Split squat
Reps 10 each side Rest 0sec
Stand holding a pair of dumbbells by your sides and take a large step forwards with your right leg, as if you are going to do a lunge. Allow your left heel to come off the floor. This is the starting position.
Keeping your core engaged and back flat, bend your knees to lower your body until your right thigh is parallel to the floor and your left knee is nearly touching it. Pause, and then reverse the movement to return to the starting position. Do all your reps on one side, then switch.
1B See-saw row
Reps 10 each side Rest 60sec
Stand with your feet shoulder-width apart, holding dumbbells. Keeping your back flat, core engaged and a slight bend in your knees, push your hips back and lower your torso until it’s nearly parallel to the floor. Let the dumbbells hang with your palms facing each other.
Keeping your elbows close to your sides and without moving your torso, row the weight in your right hand to the side of your body. As you lower the weight in your right hand, row the weight in your left hand to the other side of your body. Continue alternating sides with each rep.
2A Dumbbell swing
Reps 10 Rest 0sec
Stand with your feet shoulder-width apart, holding one end of a dumbbell in both hands in front of you. Keeping your back flat, arms straight, and core engaged, push your hips back, bend your knees slightly, and take the dumbbell back between your legs. Swing the dumbbell up to chest level in front of you as you straighten your legs and thrust your hips forwards. Push your hips back and bend your knees slightly as you bring the dumbbell back between your legs to begin your next rep.
2B Alternating sit-through
Time 45sec Rest 0sec
Get on all fours with your hands directly under your shoulders and your knees bent at 90° below your hips, but hovering off the floor – only your hands and toes should touch the floor. Keeping your back flat, core engaged and right hand on the floor, lift your left arm and right leg, and rotate your left shoulder up as you pivot on your left foot and thread your right leg underneath you, extending it straight on the floor. Reverse the movement to return to the starting position. Repeat, this time lifting your right hand and threading your left leg beneath you. Continue alternating sides with each rep.
2C Half-kneeling press to windmill
Reps 10 each side Rest 60sec
Assume a half-kneeling position: both knees bent at 90°, with your left knee on the floor and your right foot on the floor and angled slightly out to the side. Hold a dumbbell in your right hand in the racked position, with the dumbbell in front of your shoulder, your elbow bent and palm facing in. Allow your left arm to hang by your side.
Keeping your core engaged, back flat, and eyes on the dumbbell, press the weight overhead as you rotate your palm away from you. Next, place your left hand on the floor and lower your elbow to the floor if you can. Pause, and then reverse the movement to return to the starting position. Do all your reps on one side, then switch.
Amoila Cesar’s home workouts are exclusively available on Beachbody On Demand (opens in new tab). Membership starts at £59.84 for three months.
Nick Harris-Fry is a journalist who has been covering health and fitness since 2015. Nick is an avid runner, covering 70-110km a week, which gives him ample opportunity to test a wide range of running shoes and running gear. He is also the chief tester for fitness trackers and running watches, treadmills and exercise bikes, and workout headphones.
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