Full Body Mobility & Stability

Perform each group of exercises as a set. The amount of sets and repetitions of each exercise should be determined by what phase of training you're in, and what your objective is for the workout, i.e. mobility, stability, max strength, strength endurance, hypertrophy, or power. Correct form and posture are necessary.

10' run or bike warmup, dynamic stretching

Seated Hip CAR's (controlled angular rotations): Focus on lifting and lowering your foot and knee at the same time, not allowing you foot to come down first. For an easier modification, put your hands on the ground to assist with the lift.

Seated Straight Leg Lift: Press your back against a wall in order to isolate your hip flexors. Start by just trying to lift you leg, then add an object once you achieve some height.

Side Plank w/ Hip Adduction: You can use a bench if you're at a gym or a chair if you're at home. Place your top hand on the ground for an easier modification. Start by lifting and lowering your hips, then progress to an isometric hold, once you've gained enough strength to do so.

Straight-Arm Pulldown: You can use a stretch cord or cable machine at the gym. You may feel this in your triceps and core, but do your best to focus on engaging your lats.

Scap Raises: Turn your hands so that your pinky fingers are up, then lift the weights in a wide V. Stop at shoulder height, then go back down.

Single-Leg Woodchoppers: This is the advanced progression for regular woodchoppers (below). The single leg progression challenges your balance and the stabilizing muscles around your knees and ankles. Start with both legs if you're having trouble keeping your balance.

1/2 Kneeling Twists + Bends: Start with a very light weight bar, such as a PVC pipe or broomstick so that you can get the mobility benefits of the movement without tiring out your shoulders. From a half kneeling position, alternate bending towards your forward leg, and engaging your obliques to twist towards your forward leg. It's very important to engage the glute of your back leg to stabilize, as well as stretch your hip flexors.

Windshield Wipers w/Stability Ball: Focus on engaging your core and hip adductors. For an easier modification, lose the ball and just rotate your legs side to side. For a more difficult modification, squeeze a medicine ball between your feet or knees, and/or tuck your hands in by your side.

Back Extension w/Stability Ball: Focus on squeezing your glutes and pulling your shoulders blades together at the top of the rep. Hold for 1-2 seconds before going back down and starting the next rep.

Plank on Stability Ball: Make sure that your elbows are aligned directly under your shoulders. Activate your core by tucking your tailbone, elongating your spine. For a more difficult modification, slowly extend your elbows out in front of you without compromising form.