This low impact workout for beginners will teach you the essentials of proper form and fitness safety. Sarah will guide you through the elements of a well-balanced workout including warm-up, workout and recovery, and teach you proper form on base exercises such as hip hinge, lunge, squat and core contraction. Moving your body is an important step in ensuring your bone, tissue and joint health, and will help you better manage your weight. Whether you're beginning or jumpstarting your fitness and weight management journey, this is an important first step that will keep you safe from injury and help you progress more effectively.
2. Mindful Movements #1 - Restore & Breathe
This routine is designed to give your body a break following intense workouts from prior days and also to learn how to improve your breathing and open up tight muscles to enhance your performance in all of your activities. This is not a strenuous flow, but instead includes movements where you will be holding stretches and poses intended to promote recovery and rejuvenation. You will be amazed at how much your range of motion improved from the start of the routine to the end!
3. Fluid Lunges & Curls For Flexibility
This workout will challenge you with a series of gentle but complex exercises that are designed to keep you agile and improve your strength and balance. As you integrate these movements into your daily life, you will quickly notice significant gains in strength, balance, mobility and flexibility.
4. The Fundamentals of Mobility: Lower Body
In this video Chris will show you how to increase your lower body mobility, enhance your performance, and also reduce your risk of injury. From stretching out your quads on the foam roller to extending your hip mobility in the 90/90 position, feel markedly more flexible and open up your lower body. Test yourself with Chris's integrated tester video, and you will see a noticeable increase in your range of movement. Watch Chris Lendrum in this series of Grokker Premium videos introduce you to the fundamentals of mobility.
5. The Fundamentals of Mobility: Mobility Test
In this integrated mobility test, Chris will show you how to test your level of flexibility, and track your progress as you join him in learning the fundamentals of mobility. By returning to this test as you go through the course, you will see a tangible improvement in your mobility score. Watch Chris Lendrum in this series of Grokker Premium videos introduce you to the fundamentals of mobility.
This yoga and pilates blend is a great stretching routine for after a tough workout. It's also effective to use before bed to help you relax and fall asleep faster. We hold each of the stretches in this routine for 30 seconds. Some of the exercises you see in this routine are more dynamic, and fluid, but the vast majority are static stretches. It's important to realize that you should not do a routine with static stretches before you do the rest of your workout, particularly any kind of tough HIIT routine or strength training. Holding stretches in a static position before you do your regular workout can put you at risk for injury, so make sure that you save these kinds of flexibility and stretching workouts for after your workout is finished.
7. Post Workout Stretching Routine
5 Min post workout stretching routine including 5 stretches - standing quad, standing yoga triangle, side lunge stretch, side twist back stretch, cat stretch.