Mobility workouts are a great way to prevent injuries when training and also make you stronger. These are workouts that you can include as part of your warm up , cool down and rest days to get your muscles flexible and ready for the next session. Here are five workouts you can start including in your routine.
Lateral Lunge
Never underestimate the power of a lunge, especially a lateral lunge. Lunges help develop strength, stability and balance when it comes to moving side to side in terms of your hip mobility. It can also be beneficial to executing other workouts that will require strength from your legs and hips. Challenge yourself by using a kettlebell to get a good stretch in your leg and hip muscles. However, avoid overextending yourself. You shouldn't feel any pain when executing this workout.
Deep squat
Squatting is also a good mobility workout that can help you enhance your training. Add a deep squat during your warm-up. You can increase the challenge and depth in which you choose to go in the squat by adding a dumbbell or a kettlebell. Set your feet apart to prepare to squat. Remember to keep an upright torso. Slowly squat down until your elbows are aligned with the inside of your knees. Remember to breath before coming back up in one fluid movement.
Mini band overhead reach
These are good for your shoulders and upper body mobility. You can choose to include a mini band to add more resistance to this movement or choose to execute the move without the band. Keep a good distance between your feet (shoulder width apart) and keep your core tight. Engage your glutes and press forward like you are doing a bench press. Take your time when doing this move and focus on slowly raising your arms above your head. Try not to arch your back when doing this. Lower your hands back down in a controlled movement and repeat.
Hip lifts
Lie with your back on the ground and your feet shoulder width apart. Start by lifting your hips in a controlled manner until your body forms a straight bridge. Come back down. Challenge yourself further by lifting one leg at a 90-degree angle as you lower and lift your body. Alternate legs while engaging your glutes. Perform 15- 20 reps on each side to get the most out of this workout.
Single-leg deadlift to knee drives
Standing on your left leg while engaging your glutes, hinge forward, sending your right leg back. Your leg should be straight, and your core braced to form one straight line from your head to your toe. Hold for 10 seconds before standing back up, bringing your right knee towards your chest. You should feel a good stretch in your glute before repeating the movement again. Repeat this movement a couple of times, alternating each side.
