Westwood Athletics
MobilityGet back to your workouts feeling and moving better
8 weeks, 3 times a week or a la carte depending on your needs focusing on improving joint health, and muslce flexibility. Strategically planned to warm you up before pushing for more flexibility
Can be used as a warm-up before your strength or cardio work, while being able to be ran on its on.
1 sessions per week
Must use App app to view and log training
Program Training
A1
C2 BikeErg
3 x 1000
A2
Kneeling 3D Lunge
2 x 5
B
Neck CARS
2 x 4
Circuit
C
Lying Neck Circuit: 1. Start off lying face up on a bench with your head hanging off. Allow your head to hang down, pull chin to chest for 20 reps 2. Start lying face down on the bench; allow the head to hang off the end onto the floor. Pull the top of your head to your back 20 times 3. Lie on your side, arm on the bench; allow the head to rest on your shoulder, pull the shoulder to your ear for 20 reps then repeat facing the other direction.
D
Wrist CARS
2 x 4
E
3 Way Palm Pulses
1 x 25
F
Standing Hip CARS
2 x 5
G
90/90 Hip Switch
2 x 10
H
90/90 Front leg lift offs
2 x 10
I
90/90 Back Leg Lift Off
2 x 5
J
Goblet Lateral Lunge to box
2 x 10
K
Dynamic Couch Stretch
2 x 10
L
Lying neck circuit
2 x 15
A
Rowing
3 x 500
B
Seiza Double Ankle Stretch
1 x 0:30
C
Seiza Single Leg Stretch
1 x 0:30
D
Seiza Single Leg Stand ups
2 x 5
E1
Back CARS
2 x 5
E2
Back CARS w/ Roller Assist
2 x 5
F
Side bend w/ Block
3 x 10
G
Back Extstention ISO
2 x 0:30
H
Jefferson Curl ISO
4 x 0:30
I
Wall Assisted Back Bend
3 x 10
J
Depth Drop Sticks
3 x 10
K
Tib Raises
3 x 20
A
Ski Erg
3 x 500
B
Knee Cars
2 x 5
C
Step Down ISO
3 x 0:30
D
Hamstring Slider
3 x 5
E
Single Leg Hamstring Curl
3 x 20
F
Shoulder CARs
3 x 5
G
Lying Shoulder CARs
3 x 5
H
Lat & Pec Stretch
2 x 0:30
I
Lying I, Y, T's
2 x 15
