Waking up achy, sore, and sluggish is the worst. Your low back is locked up, hip flexors are tight, can’t touch your toes, and the thought of going for a run or lift is just not there. Are you overtraining? Or just sore from that last workout? Or could it just be that you neglext to think about mobility, flexibility, and joint health. It’s cool. It’s easy to forget; the workouts are usually some of the most boring ones to do, but also some of the most important ones to stay on top of your game.
Start waking up feeling great. FOCUS NYC trainer Ryan Heffernan demonstrates a mobility workout that will loosen tight areas and strength ligaments and tendons.
THE WAKE UP FEELING GREAT WORKOUT
START: 5-7 minutes of foam rolling
1. HALF-KNEELING HIP FLEXOR STRETCH WITH ARMS OVEREACHED
4 reps per side.
2. CAT COW
6-8 reps.
3. THORACIC SPINE ROTATION
4 per side
4. COBRA WITH TURN
2 each side
5. CHILD POSE WITH TURN
2 each side
6. SCAP BREAKERS
6-8 reps
7. SCAP WALL SLIDES
6-8 reps
8. LEG SWINGS
10 each leg
9. STRAIGHT LEG MARCH
20 yards
10. WALK OUTS
5 reps
11. DECONSTRUCTION SQUATS
5 reps
Source: Mens Fitness