28-day Mobility Challenge
Day 1 - Mobility Core
- Cat Cow
- Butterfly Sit-up
- Flying Bridge
Day 2 - Bedtime Mobility
- Pretzel Hold
- Worlds greatest stretch + Hamstring stretch (per leg)
- Pigeon hold
Day 3 - Hip Mobility
- Lying Hip CARS (single leg)
- Worlds greatest stretch
- Cossack Squats
Day 4 - Mobility at your desk
- Seated roll touch your toes
- Trap stretch
- Glute stretch
Day 5 - Low back Mobility
- Superman up down
- Devils
- Childs pose to cobras
Day 6 - Upperbody Mobility
- Seated Angels (W-Y)
- Thoracique Spine - Pin needle through
- Pectoral stretch (hands behind the back)
Day 7 - Yoga Flow
Sun Salutations
Day 8 - Mobility Core
- Cat Cow Circles
- Up/down swimmers (alternate leg and arm)
- Crab lift off (alternate arm and foot)
Day 9 - Bedtime Mobility
Lying on the floor on your back, bring your legs straight up. With your arms straight try and touch as high as you can towards your toes.
Day 10 - Hip Mobility
- Supine (lying on floor) 90/90
- Mountain climber - knee external
- Pigeon stretch with wave alt.
Day 11 - Mobility at your desk
- Open chest (hold under the chair)
- Hamstring stretch (1 leg forward)
- Alt. internal ext. rot (behind the back)
Day 12 - Low back Mobility
- Superman Flutter kicks
- Angels
- Childs pose lat strecth alternate
Day 13 - Upperbody Mobility
- T-Spine rotation (lying on floor)
- Laying shoulder stretch
- Pectoral Stretch and flexion forward
Day 14 - Yoga Flow
Sun salutation with lunges back and worlds greatest stretch
Day 15 - Mobility Core
- Plank - Pike Walk in (feet)
- Alt. Forearm plank taps hand forward
- Seated Pike leg lifts (single leg) alt
Day 16 - Bedtime Mobility
- Cat Cow circles
- Childs pose to cobra to devils
- Sitting on ankles T-Spine opener
Day 17 - Hip Mobility
- 90/90 with leg lift
- Squat alt knee drop
- Hip Flexor Stretch
Day 18 - Mobility at your desk
- Alternated seated thoracic spine
- Quad stretch standing hold chair
- Seated swimmers
Day 19 - Low back Mobility
- Superman hold
- Cat Cow
- Downdog to cobra
Day 20 - Upperbody Mobility
- Swimmer
- Invisible Wall T-Spine rotation
- Tricep stretch (alternate)
Day 21 - Yoga Flow
Sun salutations from Childs pose to pigeon stretch
Day 22 - Mobility Core
- Downdog - Body rock forward in a plank
- Glute bridge rotations (alternate)
- Chinese Plank on Hand and heels
Day 23 - Bedtime Mobility
- Standing Spinal Curls
- Childs pose to Cobra with wave
- Downward Dog
Day 24 - Hip Mobility
- Star Plank lift off
- Half Frog + Cobra
- Worlds greatest stretch - hip opener
Day 25 - Mobility at your desk
- Back stretch holding opposite foot (alternate)
- Calf stretch holding stretch
- One foot on chair low back stretch (SI)
Day 26 - Low back Mobility
- Superman (alt)
- Cat Cown circles
- 90/90 lying on the floor
Day 27 - Upperbody Mobility
- Lying or standing ext-int. shoulder rotation
- Kneeling T-Spine Rotation (up/down elbow to hand)
- Pec stretch on the floor (alternate)
Day 28 - Yoga Flow
- Warrior 2 to reverse
- Warrior to triangle pose
