LMR2 stands for Lift, Move, Restore 2: Elevated! It takes the functional training of the first Lift, Move Restore to the next level. Both are workout programs by Cathe Freidrich. Though I purchased LMR2 Elevated! as a program on DVDs, that will soon be a thing of the past. Very shortly after the DVD program was shipped (the workouts were never sold as individual DVDs) Cathe dropped a bombshell–she was done selling anything physical. No more DVDs and no equipment. Currently, as of today at least, you can still buy the DVD program, but that is because she is liquidating her stock. Once it is gone you can only buy these workouts via download or sign up for On Demand, her streaming service that contains every workout she has created. If you own the entire program (which is still available as a download), the program also comes with a digital users guide. The good news is, you can now buy each workout individually.
This was a very challenging mobility routine. In fact, it was more than mobility. It is also full body functional strength. And it starts from the very beginning. The warm up is a very active mobility routine that had my shoulders aching. I was sweating and working hard. And surprisingly, I really enjoyed it! It is been a month since I have lifted a dumbbell. I have been doing all calisthenics for strength and what surprised me during this workout is I feel my mobility has increased since doing bodyweight only workouts. I also feel like I have more endurance. And even though this workout did challenge me, I think I would have found it unpleasant and harder if I was still focusing on dumbbells and barbells for strength. I don’t think I am imagining it either. I have been lifting weights for 20+ years and have only been incorporating regular mobility the past few years, so I know what my body is capable of. In fact, prior to injuring my shoulders in February, I had been feeling like my mobility was decreasing the past few years. Anyway, all this to say that I found this to be a great full body mobility and strength workout.
Elevated Mobility is 53:34 minutes; 12:30 minute warm up and 1:30 minute stretch. Equipment: fitness mat.
- Lunge / squat / scarecrow combo (alternating reverse lunges, pulse 3x at bottom of lunge; continue the pulsing lunge with arms extended overhead; step back into reverse lunge, pivot into sumo squat while pulling elbows down to ribs, pivot back to lunge extending arms overhead again; continue the latest version of this combo but when in sumo squat, lower arms to goalpost then rotate hands/forearms downward doing scarecrows)
- Knee tilt crescent knee combo (lower into a wide leg sumo squat, alternate rotating one knee inward toward ground; continue this move, once each leg then do one crescent knee each leg)
- Cat cow to hula (get on hands and knees and do cat/cow; changes to circling torso/spine)
- Child’s pose to cobra (start in child’s pose then round forward into cobra; while in child’s pose add walking hands to one side then to the other; while in cobra add looking over one shoulder then the other; while in child’s pose circle the hips)
- Hip circles (get on hands and knees, keeping one knee bent, draw large hip circles leading with knee; still on hands and knees, circle leg until it is behind you, crossing it over other leg so it is extended straight on floor while pushing glutes back–similar to a pigeon pose)
- Adductor rock / thread the needle combo (still on hands and knees, extend one leg out to side with insole of foot on mat, shift hips back and forth–rocking; still on hands and knees, thread the needle, alternate sides; combine these two moves, with one leg extended straight to side, take same side arm as extended leg and do thread the needle)
- 45 degree angle adductor to hamstring stretch (in kneeling lunge with front leg open more to the side (45 degrees), push against knee with same side hand while rotating torso to opposite side and opening other arm behind you; still in same kneeling position, raise both arms overhead as you shift body forward as you rotate torso to side, opening arms wide, then shift glutes back to heel while straightening front leg and hinging forward over front leg, stretching hamstring)
- 90/90 (sit on mat with one leg in front of you with knee bent at 90 degrees, other leg is behind you, also bent at 90 degrees, rotate torso to look behind you, hands are on mat; continue this move but now hinge torso forward, reaching arms behind you; with legs still in 90/90, lift arms and alternate leg positions without using the hands)
- Extend legs straight in front of you and do a seated forward fold with hands on toes
- Bear crawl / knee in / jump in combo (start on hands and knees, lift knees off mat (bear crawl position), shift body forward lifting one leg off mat and bringing knee toward same side elbow, repeat on other leg, push glutes back into downward facing dog; repeat this combo but instead of doing downdog, step feet forward outside of hands then raise upper body so you are in a deep yogi squat, place hands on mat, return to bear crawl then push hips back to down dog; continue this combo but instead of stepping, jump feet)
- High kneeling quad / hip flexor stretch and strengtheners (in high double kneeling on mat, keeping body straight from knees to head, lean torso back to stretch the quads; add circling one arm/shoulder overhead behind you and tapping hand to same side heel as you lean back, alternate arms/sides)
- Downward facing dog to world’s greatest stretch (start in downward facing dog pose, step one leg forward so you are in a deep lunge, rotate torso and raise one arm to ceiling (same side arm as front leg) and other hand is on floor beside front foot, bend elbow of raised arm and lower it to floor beside front leg then extend it to the ceiling again, return to down dog and repeat on other side of body)
- Continue doing #12 but remove lowering the elbow to floor
- Child’s p0se with arms folded under head
- World’s greatest stretch with hip drop (start in downward facing dog pose, step one leg forward so you are in a deep lunge, rotate torso while circling one arm overhead and behind you (same side arm as front leg) while looking behind you and lowering one hip toward mat, return to lunge and shift hips back, straightening both legs so you are in pyramid with toes of front foot raised)
- Repeat #14
- Half kneeling windmill (start in kneeling lunge and open front foot out to side (45 degrees), extend same side arm as front leg to ceiling while reaching other hand to floor beside front foot, continue lowering and raising out of this position; continue this flow but lower forearm to mat)
- Child’s pose with arms extended in front of you
- Downward facing dog into push up and scorpion combo (lay on stomach with arms extended to sides in a T, lift one leg, bending knee and bringing foot to floor on outside of other leg, alternate sides)
- Repeat #18
- 2 knee push ups then lower body to floor and extend arms out to sides
- Repeat #21 but do push ups on toes and add scorpion
Premixes:
Timesaver 1 – 27:28
Timesaver 2 – 35:14
Timesaver 3 – Anytime Wake Up Mobility – 13:35
