Rolling deep with our mobility


It's great to see all the Crossover Symmetry stations full up before class these days, squat flows, lunges and bridges going on etc.  But I'm still seeing a few people asleep on foam rollers....

Well, when I say asleep, I mean not moving very dynamically, which is important to prep the body for strength and conditioning work.  Instead, they are sprawled over the foam roller, and kind of wiggling away,  not really all that focused on an outcome.....

Now if you have just worked through a tough workout, a gentle foam roll is just the ticket.

The big no no is when this is happening BEFORE your workout.

Getting to the gym 10-15mins before class is highly recommended, to move through a pre-warmup before you jump in a class and hit those drills and skills....... NOT practicing your muscle up - your body will love you for it, and you just might see your performance go through the roof in class. Start with the usual bike/row and Crossover Symmetry (those are an essential), then get into a dynamic warmup, like the one in the video below. You have learnt heaps of other cool moves from us, but feel free to throw in your favourites - animal crawls, perfect stretches, wall slides, wall squats, divebombers, cossack squats, and broomstick drills.

You all know we're on a big groundwork/flow buzz.....  😉 Not only is it a great way to get warmed up, but it builds coordination (which I lack), body awareness, and fantastic relative strength (ie the ability to move your own body around in awkward positions).  The perfect stretch (from our lunge flow) is a nice basic version of this, as is the sun salutation for those who have a yoga background.

We're going to continue to explore this mobility stuff (given that it's Mobility May), in the next part of this series, we'll talk about some other mobility drills you can do.

We'll also review the foam roller and cover better ways to utilise it than just lying on it.... 

FITNESS Split Squat
3 x 10 e/leg, heavy20 DB Snatch
20 Box Jumps (step down)
20 Situps
Rest 60s
AMRAP in 15 minutes
3 x 6, heavy
Single Arm Row
3 x 8 e/arm, heavy200m Run
12 Russian Swings
12/8 Pushups
AMRAP in 10mins
Hang Power Clean + Power Clean
EM x 15, build E3MStrict Pullups
20 reps100m Rack Walk for load500m Row for time
Front Squat
Build to a heavy set of 10
Single Leg Romanian Deadlifts
4 x 8 e/leg5 DB Burpee
5 DB Power Clean
5 DB Thrusters
AMRAP in 6mins
Strict Pullups
3 x max reps
(8+ per set)100m Run
50m Deadball Carry
AMRAP in 6mins, 3mins rest.100 Single Skips
50m Farmers Walk
AMRAP in 6mins, 3mins rest.100m Row
50m Sled Drag
AMRAP in 6mins
3 x 10, heavy20 KB Snatch 24/16kg
20 Rack Lunges (single arm)
20 Weighted Situps 10/8kg
Rest 60s
AMRAP in 15mins
3 x 6, heavy
Pendlay Row
3 x 8, heavy200m Run
12 Russian Swings
12/8 Strict Ring Dips
AMRAP in 10mins
1. 3 Jefferson Deadlifts
2. 6 Strict Pullups
3. 50m Rack Walk
EM x 30mins
Bulgarian Split Squat
3 x 10 e/leg5 DB Burpee
5 DB Power Clean
5 DB Thrusters
AMRAP in 6mins
Strict Muscle Ups
1-3 reps EM x 10
(or 2-3 strict CTB+2-3 strict Dips)50m DBL Rack Walk
8 DBL KB Racked Walking Lunges
6 Weighted Pull Ups 10/6kg
4 Wall Walks
2 TGU (1e/arm)
100m Run
AMRAP in 25mins

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