What are the benefits of mobility workouts?
There are plenty of benefits of adding mobility training to your weekly workouts, including:
Injury prevention
A strong core and improved posture
Stabilized joints
Increased range of motion through aging
Improved flexibility and overall functional fitness
01 - Workout: Monday
A 16-minute EMOM (every minute on the minute) where you'll perform the required reps or time of an exercise and rest the remainder of every minute with no other breaks until the clock hits 16:00. If you take the full minute to do your reps, take no rest.
12 overhead walking lunges (weight of your choice)
40-second Superman hold
Pull-ups until failure
02 - Workout: Tuesday
Perform 5 rounds for time.
10 wall-facing squats (30-burpee penalty if your knees touch the wall)
400-meter run
03 - Workout: Wednesday
A 12-minute EMOM (every minute on the minute) where you'll perform the required reps or time of an exercise and rest the remainder of every minute with no other breaks until the clock hits 12:00. If you take the full minute to do your reps, take no rest.
15 dive-bomber push-ups
20 side lunges (10 per side, alternating)
60-second plank
04 - Workout: Thursday
Perform 8 rounds for time.
200-meter run
20 walking lunges (10 per leg, alternating)
1-minute isometric squat hold
05 - Workout: Friday
A 20-minute EMOM (every minute on the minute) where you'll perform the required reps or time of an exercise and rest the remainder of every minute with no other breaks until the clock hits 20:00. If you take the full minute to do your reps, take no rest.
16 sit-ups
16 single-arm dumbbell overhead squats (8 per arm, weight of your choice)
16 plank rows (8 per arm, alternating, weight of your choice)
