Mobility training improves flexibility and joint range of motion, which is crucial for overall fitness and injury prevention.Frequency: 3-4 days a week
Duration: 20-30 minutes per session
Structure: Active stretching, joint mobility exercises, and foam rolling
Example Workout (Mobility Focus)
Warm-up (5-10 minutes):
•Light cardio (jogging or cycling)
•Joint rotations (neck, shoulders, wrists, hips, knees, ankles)
Mobility Routine (Repeat each exercise for 30-45 seconds):
•Hip Circles: Improve hip joint flexibility and mobility.
•Cat-Cow Stretch: Mobilize the spine and improve flexibility.
•Lunge with Spinal Twist: Open up hips and improve thoracic spine mobility.
•Pigeon Pose: Deep stretch for the hips and glutes.
•Standing Hamstring Stretch: Improve hamstring flexibility.
•Thoracic Spine Rotation: Improve upper back and shoulder mobility.
•Foam Rolling: Focus on quads, hamstrings, calves, and back for myofascial release.
Cooldown (5 minutes):
•Deep static stretching for all major muscle groups