BodySoul, LLC
Strength & Conditioning, MobilityThis is a program designed for anyone who is newer to working out, is recovering from an injury but needs to safely workout, or anyone who likes to work on mobility and enjoys simplicity in their gym workouts. The workouts are mobility and strength based but does not include barbells or much kettlebell at all, so if someone has some equipment in a home gym, this would be great for them as well.
The workouts all start with warming up on cardio, then several mobility exercises, then movement prep work, then the bigger strength movements. All workouts also include core exercises and stretches at the end.
Features3 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
Warm up with 5-10 minutes of cardio, and then complete these mobility exercises: Cat/Cows 6 ea/ea way Hip CARs Hip Flexor rock to hamstring stretch 20 Band Pull-Aparts Wall Angels 20 ea Arm Circles 10 ea Wrist Circles
B1
Foam Roller Ankle Circles
2 x 10 @ 10
B2
Foam Roller Leg Extension
2 x 10
C
Banded Glute and Abductor Activation
2 x 10
D1
Squat + Forward Press
3 x 8
D2
Bodyweight Split Squat
3 x 8
D3
Hands Elevated Push Up
3 x 6
E1
Dumbbell Floor Press
3 x 12
E2
Standing Dumbbell Halo
3 x 12
E3
Plank
3 x 0:30
Recovery
F
Hip Stretches 2
Hold each stretch for 1 min: Hip Flexor Stretch Straddle Figure 4 Stretch
G
Quad Stretch
1 x 1:00
H
PNF Chest Stretch
1 x 0:30
Circuit
A
Warm up with 5-10 minutes of cardio, and then complete the following mobility exercises: 8-10 ½ Kneeling Hip Opener, if no kettlebell use a dumbbell, or no weight! 8-10 90/90 Switches 10 ea Adductor Rockbacks 10 ea Side Lying Clamshells
B1
PVC Bilateral Shoulder Flexion
2 x 10
B2
Side Lying Dumbbell External Rotations
2 x 10
C1
Figure 4 Hip Bridge
2 x 8
C2
Foam Roller Glute Bridge
2 x 10
D1
Single Arm Dumbbell Rows
4 x 8
D2
Dumbbell Good Morning
4 x 10
E1
Dumbbell Lat Pullover in Glute Bridge
3 x 10
E2
Superman
3 x 10
E3
Active Straight Leg Lowers
3 x 20
Recovery
F
Hip Stretches 2
Hold each stretch for 1 min: Hip Flexor Stretch Straddle Figure 4 Stretch
G1
Wall Lat Stretch 1
1 x 1:00
G2
Shoulder Stretch
1 x 0:30
Circuit
A
Warm up with 5-10 minutes cardio of choice (Walk/Run/Bike/Elliptical/Rowing machine/ski erg/stairmaster, etc.) Then complete these mobility exercises: - 6 ea ½ Kneeling Thoracic Rotations - (put a towel or mat under your knee if you need to!) - 6 ea Worlds Greatest 6 ea Cossack Squats to bench 6 Cat/Cow 12-15 ea Clamshells 20 Band Pull-Aparts
B1
Frog Glute Bridge
2 x 15
B2
Side Lying Hip Adduction Raises
2 x 12
B3
Side Lying Abductions
2 x 12
C1
Standing Banded Hip Abduction
2 x 12
C2
Bodyweight Side Lunge
2 x 8
D1
Lat Pulldown
4 x 8
D2
Single Arm Overhead Press
4 x 6
D3
Single Leg DB Bicep Curl
4 x 6
E1
Regression Side Plank
3 x 0:30
E2
Seated Hip Flexor Hover
3 x 6
F
Supine Spinal Twist
1 x 1:00
Recovery
G
Hip Stretches 2
Hold each stretch for 1 min: Hip Flexor Stretch Straddle Figure 4 Stretch
Recovery
H
Chest/Lat/Shoulder Stretches
Hold these stretches for 30 seconds up to two minutes each.
