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Mobility snacks during COVID-19

Posted 8th April 2020 by Anthony Masters

Hi guys,

I hope you have all been keeping well during these strange times. I wanted to share with you a few mobility sequences covering what was in the 1st week of the zoom classes. If you found yourself a little lost at times with my explanations and getting the best out of the exercises these should help massively too.

The intent of these sequences is to tackle what I have found most people need to work on in terms of mobility deficits and general improvements of joint health and longevity. But also more relevant to our current situation of lockdown, this will help compensate for what we are not doing enough of on a daily basis due to lifestyle changes. Many of us are moving a lot less now, finding ourselves sitting down more frequently, not using our hips or shoulders to their fullest capacity through movement, over time this will likely lead to physical discomfort.

Few key pointers:

  • Both of these sequences are best done separately or after training. Unless you intended to train the opposite body part, i.e lower body mobility sequence followed by upper body training session, that is fine. This is because we are dealing with delicate muscles here that are more prone to injury.
  • Both sequences focus on internal rotation of the hip and shoulder, this will create more space in the joint itself so all other movements become easier and more accessible such as flexion & extension. In other words you will indirectly improve your mobility for more linear movements such as overhead positions or squats. Better rotation = Better linear movements.
  • In many cases these sequences will help alleviate any pain, tight or discomforting related symptoms for the hips, lower back and shoulder regions.
  • Frequency of doing these routines for long term improvements would be 1-2 times per week, i would say no more than repeating 3 times a week giving yourself rest days in between. 
  • Once you familiarise yourself with the videos the routine in total should only take 15-20mins.
  • During both sequences you will notice i hold you in the passive stretch for the PAILS & RAILS exercise as i explain what we are going to do next without coming out of the stretch. Usually it lasts around 2 mins passive stretch, followed by 2 rounds of PAILS & RAILS which totals 5 mins of holding a stretch. The 2 min hold at the beginning of the stretch is important when the intent is to expand ranges of motion (flexibility) and improve your cold mobility (range of motion you have access to without having to warm up). 

Below are the links to the follow along routine

I hope this helps you guys, once in a while i will post a few sequences i find useful. if you have any questions or need any specific help you can email me on Ant@momentum-training.com

Keep well and much love

Ant

Home Workout 2.3

Posted 1st April 2020 by Jenna Fisher

Strength endurance workouts can be repeated from last week. (There are 46 different exercises in those workouts so they are more varied in movement type than the conditioning).

New conditioning workouts are being posted every week. These will be different from the workouts in the zoom classes.

Adapt according to what equipment you have.

 

Conditioning: Week 2 workout 3

 

Part A

 

6 rounds

40 secs deadlift 20 secs rest

40 secs shoulder press 20 secs rest

 

2 mins rest before Part B

 

Part B

6 rounds

40 secs squat 20 secs rest

40 secs floor chest press 20 secs rest

 

2 mins rest before Part C

 

Part C

5 rounds

40 secs core* 20 secs rest

40 secs burpees 20 secs rest

 

Part D – if you have DB/BB

5 rounds

40 secs bicep curl 20 secs rest

40 secs tricep extension 20 secs rest

 

*Core – choose any: plank, side plank, mountain climber, hollow hold, hollow rock, bridge, v-up etc.

 

Home Workout 2.2

Posted 31st March 2020 by Jenna Fisher

Strength endurance workouts can be repeated from last week. (There are 46 different exercises in those workouts so they are more varied in movement type than the conditioning).

New conditioning workouts are being posted every week. These will be different from the workouts in the zoom classes.

Adapt according to what equipment you have.

 

Conditioning: Week 2 workout 2

 

Complete the whole workout then repeat it all from the beginning. Complete it all 2 to 3 times in total.

3 rounds of

10x 1 DB/KB power snatch plus 1 push press (5 of each on each arm)

i.e. right arm: 1 power snatch, 1 push press, 1 power snatch 1 push press… until you have done both movements five times. Then repeat it all on the left arm

10 lunges (each leg, alternating)

1 min rest

3 rounds of

15 push-ups

15 squat

1 min rest

3 rounds

20 DB/KB power snatch (total)

20 DB/KB swing

1 min rest

4 mins of core:

30 secs of each, twice: hollow hold, side plank right, plank, side plank left

Go back to the beginning and repeat

.

Once you have completed all of the above 2-3 times:

3×15 bent-over row – pause at top

3×15 single-leg hip bridge (rest your shoulders on your sofa)

.

Adaptations:

With a weight plate:

20  ground to overhead instead of 10 snatch+push press

40 sec overhead hold instead of 20 snatch

Push-ups:

Less reps or on an incline on your sofa, for example

Home Workout 2.1

Posted 30th March 2020 by Jenna Fisher

Strength endurance workouts can be repeated from last week.

New conditioning workouts will be posted this week. These will be different from the workouts done in the zoom classes.

Adapt according to what equipment you have.

 

Part A

6 rounds

x20 push press

200m run (or equivalent i.e. stair run or squat jumps if you are not going to the park)

Rest as needed

 

Part B

5 rounds

x10 Devil’s press (or 10 burpees then 10 DB/KB swing)

200m run

Rest as needed

 

Part C

4 rounds

x20 kettlebell swings (add a band if you have one)

x20 chest press (lying on the floor)

Rest as needed

 

Part D

3 rounds

x30 secs hollow hold

1×5 v-ups

Rest as needed

Home Workout – Week 1 in one document

Posted 29th March 2020 by Jenna Fisher

All of last week’s workouts are provided in one simple to read document here:

Momentum Training – Home Workouts – Week 1

This first week gave you a strength endurance program for five days of the week.  These can be repeated once a week every week and aim to give you a solid foundation of something more than just jumping around randomly.

In addition to these, conditioning workouts were given for every day. This was/is the fun stuff to get your heart rate up. 

Different conditioning options will continue to be posted over the future weeks to provide you with new challenges.

The videos to go with the workouts are on our instagram page: Momentum Training. I will try to get these up on this blog as well so that you have access to them in one post.

If you have any questions feel free to email me at jenna@momentum-training.com