Feel Good Full Body Mobility Routine is actually a “remix”, as Heather calls it, of the mobility portion of HR12Week 4.0 Day 19. All that means is that Heater took all of the mobility work from Day 19 and rearranged it. Same exercises but in a different order. Plus, it is a mobility only workout. No core work like you get in Day 19. This works nicely as an add on to another workout. This morning I did it after doing Heather’s HR12Week 4.0 Day 25 Pilates Fusion. That workout made me work up a sweat and this one kept me warm. I finished this off with a more relaxing 8 minute stretch.
The exercises are done interval style: 50 seconds of work followed by 15 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.
Feel Good Full Body Mobility Routine is 18:52 minutes; 35 second intro and 1:45 minute stretch. Equipment: fitness mat.
- Bird dog reach (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)
- Lunge & shift (in kneeling lunge, shift forward to stretch hip flexors then shift hips back while extending front leg straight and pulling back on toe to stretch hamstring and calf)
- Repeat #3 on other side of body
- World’s greatest stretch (start in down dog, lift one leg into 3 leg dog then step leg forward into deep runners lunge, extend arm to ceiling (same side as front leg) while also rotating torso so you are looking up toward ceiling, place hand behind head and lower elbow toward mat then place both hands on mat and bring front leg back so you are in straight arm plank, push glutes back into down dog and repeat on other side of body)
- Squat & reach (hold deep wide yogi squat with hands on mat between legs, rotate torso while reaching one arm to ceiling and looking up at hand, alternate sides while remaining in squat)
- Kneeling twist (in high kneeling on mat, lean torso backward, rotating to one side while reaching one arm behind you and other arm overhead, raise torso back to start and lower glutes to heels while bringing hands together in front of chest and repeat on other side of body)
- Bridge & reach (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)
- Up & down dog (flow between upward facing dog and downward facing dog)
- Repeat #1-8
For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
