10/04/2026
October mobility movements are here!!!
It’s swing kick month so we are focusing on strengthening areas to improve your balance and posting, engaging and compressing your core and some simple 90/90s for your hip rotation.
1. Lunge lifts: get into a SUPER forward leaning lunge, balance on the front leg. Get your head over your toes. Fully engage back leg (quads, calves, glute) and lift as high as you can. 20 slow and controlled reps each side, 3 sets.
2. Compression into reverse table top: legs straight, feet hip distance apart. Place hands just in front of hips. LEAN FORWARD to lift off the ground. Transition into reverse table top, push hips as high as you can, engage glutes. Repeat 20 reps, 3 sets.
3. 90/90s. Use hands for support if needed. Chest forward, back straight. Engage core. 30 reps to warm up.
CHALLENGE:
A simple one! Warm up by rolling back and forth on your back. Gradually reach further back with your toes until maybe it can touch the ground behind you. Roll up with more and more momentum and tuck your feet as close to your bum as possible to stand up. Bonus: keep feet close together in a narrow squat to stand up. Tags coming up in story stay tuned.
Ideally, do these movements everyday or before/after training. Maybe do 90/90s while brushing your teeth. Maybe do the lunge exercise when you get up to go to the bathroom. Maybe stop on a patch of grass on your watch to do the mobility challenge. Maybe get on the ground to play with your dog/kids/cat/pet snake and do those compressions to reverse table top. Etc. if it’s important to you to improve your mobility and balance, you’ll make the time. (Power yoga is also very helpful).
GET IT DONE.
