30 Min Mobility & Stability is a rather strenuous mobility, dynamic flexibility and foam rolling workout from a YouTube fitness channel called FitSevenEleven. I haven’t foam rolled in a very long time but I honestly do not remember it causing so much discomfort. But that is probably because my fascia really needs it. I have started using the TMX trigger release and that is supposed to be very uncomfortable. It is when I use it but it works–it relieves my should pain better than anything else I have used. In this workout Rebecca has you roll out your spine, shoulders, quads and inner thighs. Then you do mobility work both with and without the foam roller and the workout ends with some very challenging core work using the foam roller. Today is my recovery day so I was not expecting to sweat but Rebecca definitely made me work!
30 Min Mobility & Stability is 29:04 minutes; 1:25 minute intro. Equipment: fitness mat and foam roller. There is a timer in the upper left hand corner of the screen counting down total workout time.
- Sit on mat and place foam roller under low back, push up onto feet and roll out your lower spine; roll out your mid spine
- Same basic position as #1, but roll your upper spine and shoulders, arms are extended straight overhead; shift weight so you are rolling your right shoulder; repeat on left shoulder
- Lower glutes to mat, foam roller is still under shoulders, knees are bent and feet on mat, keeping arms straight, extend one arm overhead so that fingers touch the floor while lowering the other is beside hips, alternate arm positions
- Same basic position as #3, place hands behind neck and bring elbows close together, arch spine bringing head toward the floor while opening elbows then curl spine as if you are doing a crunch bringing your chin to your chest and closing elbows again
- On forearms with top of one thigh on the foam roller, roll your quadriceps back and forth; open leg out to side and adjust roller so that you are rolling out your inner thighs
- Repeat #5 on other leg
- On knees with foam roller under forearms, pressing down on roller, roll arms from above elbows to palms, arching spine when elbows are on roller and rounding spine when palms are on roller
- Perform a rolling thread the needle, rolling from shoulder/triceps down to wrist
- Repeat #8 on other side of body
- (set foam roller aside) Sit on mat with hands on floor behind hips, knees are bent, legs wide and feet on floor, rotate knees to side so both knees tap floor then rotate them to other side (hip mobilization); continue this movement but raise hands off mat; continue this movement but when both knees are on the mat, raise hips off mat so you are on your knees and pressing your hips forward
- Sit on mat with one leg in front of you with knee bent so sole of foot is close to other knee, other leg is behind you with knee bent and sole of foot near glutes (pretzel position), bring back leg around to side, straightening leg until it is in front of you then bend knee and bring other leg behind you so that leg positions are swapped, continue alternating leg positions
- In deep kneeling lunge, raise both arms overhead and open them in a wide V (chest opener) while pressing hips forward; place hands on mat, raise back knee off mat and straighten front leg, hold this stretch; flow between these two moves, holding each position briefly
- Downward facing dog
- Repeat #12 on other side of body
- Stand with legs wide and hands on mat in forward fold, shift to side into a side lunge and hold; repeat on other side
- Hold runners lunge; rotate into deep side lunge then rotate back to runners lunge, continue alternating these two positions; continue alternating but side lunge changes to a cossack squat hold (deep side lunge with hands on mat in front of you and heel of straight leg on mat, toes pointing to ceiling)
- Repeat #16 on other side of body
- Hold elbow plank for 30 seconds, forearms are on foam roller
- Side elbow plank hold for 30 seconds, forearm is on foam roller, top arm is extended to ceiling
- Repeat #19 on other side
- Wide leg elbow plank with forearms on foam roller, raise and lower hips for 30 seconds
- Hold side forearm plank with forearm on foam roller (top hand is on the mat in front of you to for balance), raise and lower top leg
- Repeat #22 on other side of body
- Lay on back with knees bent and feet on foam roller, raise hips into bridge and hold
- Repeat #24 but with one leg extended to ceiling
- Repeat #25 on other leg
- (set foam roller aside) Sit on mat with hands on mat behind hips, knees bent and feet on mat, raise and straighten one leg and tap toe with opposite hand, alternate sides; continue this movement but lift hands off mat and place them behind head (still tap one hand to opposite foot when it raises)
- In crab, raise one leg to ceiling while reaching for toe with opposite hand, alternate sides
For more info on Rebecca Barthel/FitSevenEleven and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
