DAY 11: Mobility & Dynamic Stretch // FIERCE 2.0

Mobility & Dynamic Stretch is Day 11 is Day 5 in Heather Robertson‘s 14 day Fierce 2.0 program. Wow! This workout was amazing! I don’t know that I’ve ever done anything quite like it. It is a fusion of yoga, mobility and dynamic flexibility. Even a tiny but of strength work. This workout feels so good! How this workout feels will depend entirely upon on your flexibility and mobility level. Some of the exercises were uncomfortable at times but never painful. Some  just felt good. By the end of this workout, I felt amazing. Heather works everything in your body so well. She takes you through all ranges of motion and opens everything up. During the workout you do not hold any poses. You are always flowing between poses or flowing in and out of a pose. However, at the end she does give you a nice, long relaxing stretch in which you hold the stretches. This is definitely one of Heather’s best workouts and one I will definitely be returning to frequently on my recovery days. It is exactly what the body needs after the hard work we put it through lifting heavy dumbbells and plyometric jumping. A beautiful workout!

Mobility & Dynamic Stretch is 39:49 minutes; 40 second intro, no warm up and 5 minute stretch. Equipment: fitness mat. This workout contains 4 circuits; each circuit contains 5 exercises. You will do each circuit twice. The exercises are done interval style: 40 seconds of work followed by 10 seconds of recovery. There is a timer in the lower right hand corner of the screen counting down your intervals and recoveries. During the recoveries Heather previews the next exercise.

Circuit 1:

  1. Fold & side bends (one standing side bend, reaching arms overhead and to the side, repeat side bend on other side then do one forward fold with knees slightly bent, swing arms down and behind you)
  2. Squat & knee tug (squat and when you stand, raise one knee and pull it into chest with hands holding shin, alternate legs with a squat between each knee tug)
  3. Hip hurdles (stand with arms extended out to sides in a T, with one leg do crescent knee to side, then reverse the crescent, bringing leg back to start; after 20 seconds change legs)
  4. Fold & squat (forward fold with fingers holding toes, lower glutes into a deep squat then raise hips back to forward fold, fingers remain under toes entire interval)
  5. Squat rotation (while in a deep yogi squat with both hands on mat between legs, extend one arm to ceiling while rotating torso toward ceiling then lower arm back to start; after 20 seconds change sides)
  6. Repeat #1-5

Circuit 2:

  1. Cossack & lunge (stand with legs wide, lower into side lunge, straight leg is rotated so heel is on floor and toe is raised to ceiling when you are in lunge, rotate body so you are in a deep runners lunge with back knee on mat, reverse back into cossack lunge then return to standing with legs wide, alternate sides)
  2. 90-90 twist (start with with legs in pretzel to one side with hands clasped in front of you, raise both knees so soles of feet are on ground then rotate them into pretzel on the other side, place hands on floor and hinge torso forward over bent leg, continue alternating sides)
  3. Fold rotation (sit on mat with legs straight and open in a wide V, hands are stacked with arms bent and raised in front of chest genie style, hinge torso forward over one leg and circle torso over to other leg, raise torso upright then lower torso again, hinging forward over other leg and repeat)
  4. Bridge & twist (sit on bottom with knees bent and feet on floor, one hand is on floor beside hip, raise hips so you are in crab/reverse table top while reaching other hand/arm over to opposite side of body, alternate sides, lowering bottom back to mat when changing sides)
  5. Windmill reach (stand with legs wide, keeping legs straight, reach one arm down to same side foot, extend other arm to ceiling then lower arm so both hands are at foot, return to start and repeat on other side)
  6. Repeat #1-5

Circuit 3:

  1. Cat cow (flow between cat pose and cow pose)
  2. Bird dog (on hands and knees, lift one leg out straight behind you and opposite arm straight in front of you, keep leg raised while wrapping arm behind back, bending elbow as you reach hand toward opposite shoulder, alternate sides)
  3. Kneeling rotation (in high kneeling on mat with hands in prayer, lean torso backward while rotating torso to one side while reaching one arm behind you, raise torso back to start and repeat on other side of body)
  4. Shoulder drops (on hands and knees with arms open wide, rotate one shoulder down to mat while also rotating arm so palm of hand faces ceiling, alternate sides)
  5. Prone press up (lay on stomach on mat with hands under shoulders, push up into cobra then lower back to start)
  6. Repeat #1-5

Circuit 4:

  1. Up & down dog (flow between upward facing dog and downward facing dog)
  2. Lizard pulse (in kneeling lunge with hands on mat beside front foot, pulse front knee open out to side)
  3. Repeat #2 on other side of body
  4. Straddle stretch (kneel on one knee with other leg extended out straight to side and hands on mat, lower glutes toward heel while also lowering forearms to mat then raise hips back to start while also straightening arms; after 20 seconds change sides)
  5. World’s greatest stretch (in deep runners lunge, lower one elbow (same side as front leg) to mat then extend arm to ceiling while also rotating torso so you are looking up toward ceiling, lower elbow to mat again then place both hands on mat and bring front leg back so you are in straight arm plank, push glutes back toward heels while keeping knees elevated off the floor, step other foot forward into runners lunge and repeat on other side of body)
  6. Repeat #1-5

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


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