Do you use your training time effectively and above all, do you use it wisely?
If you’re training for strength, after each set, do you just rest or invest that time into yourself by using it to perform a flexibility and mobility routine?
At Cavemantraining I promote active recovery after heavy sets, and after intense cardio intervals, in fact, I promote spending time on improving your mobility any second of the day that you have, even outside of your workouts.
In the video attached, I break down one of my regular flexibility and mobility routines, and below I provide more info to support the video content.
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Why Work On Flexibility And Mobility?
There are plenty of reasons for anyone in the world to work on improving their flexibility and mobility but here are a few of the main benefits:
- Injury-proof yourself
- Move easier without aches and pains
- Work out longer
- Stay independent throughout life
Reduce and minimize the risk of potential injury during exercise or movement in general. Get out of bed or from your chair without aches or pains and look like it’s effortless. Train and/or work out longer in individual sessions or just in life. But most of all, stay independent and be able to do everything yourself no matter what age.
Flexibility Mobility Routine Breakdown
The bodyweight routine is:
- Ninety-Ninety position
- Ninety-Ninety Windmill into arm over
- Ninety-Ninety into leg over
- Reverse Curtsy Get-up
- Forward Runners Lunge
- Split-stance Knee Extension with hands on the ground
- Kneeling Knee Extension
When I don’t perform the Kneeling Knee Extension during the switch from one side to the other I perform the Shinbox to alternate sides. As I get warmer, I start adding to the routine by also performing the following after the Kneeling Knee Extension:
- Child’s Pose
- Kneeling Bridge with arms wide apart
- Downward Dog
- Dive Bomber Push-up variation
On the third set when properly warm, I push my buttocks to the ground and also perform Kneeling Hip Flexion, and add the Crow Pose which is more for wrist flexibility, stability, and strength.
I finish the third set with standing thoracic rotations. I’m then properly warm and ready to add load to the positions with a kettlebell. Not all positions can be performed with a kettlebell, so I stick to:
- Kettlebell Ninety-Ninety Windmill
- Reverse Curtsy Get-up into a shoulder press
The Benefits Of This Flexibility Mobility Routine
The benefits of the Ninety-Ninety are, but are not limited to:
- Improved internal and external hip rotation
- Hip abductor strength
The benefits of the Ninety-Ninety Windmill into arm over are, but are not limited to:
- All benefits from the Ninety-Ninety
- Latissimus Dorsi stretch
- Oblique and Quadratus Lumborum strength
The benefits of the Ninety-Ninety into leg over are, but are not limited to:
- Hip adduction
- Full ROM hip movement
The benefits of the Reverse Curtsy Get-up are, but are not limited to:
- Ankle and hip flexibility
- Ankle and hip strength
- Knee strength
- Foot flexibility and strength
The benefits of the Forward Runners Lunge are, but are not limited to:
- Wrist and ankle flexibility
- Hip flexibility
- Wrist strength
The benefits of the Split-stance Knee Extension with hands on the ground are, but are not limited to:
- Hamstring flexibility
- Ankle flexibility
The benefits of the Kneeling Knee Extension are, but are not limited to:
- Quadriceps strength
- Ankle flexibility
- Hip strength
None of the poses or exercises are beginner’s exercises and all should be progressed to with care. The important areas to work on and simple basic stretches are covered in the book No-Excuses Flexibility, available as a direct download on our website or on Amazon as a physical book.
Just simply kneeling is a great start for everyone. Kneel while watching TV or reading a book. Like with anything, even kneeling requires progression, in fact, a large percentage of the population is unable to perform the simple task of kneeling and is in extreme pain before the dorsum of the foot even nears being flat to the ground.
Start Your Journey Today
Start your flexibility and mobility journey today, commit, and respect that it takes time. Don’t enter the cycle of skipping progression, getting injured, starting again, and repeating that process.
Start training today with kettlebells and coaching access by joining our Caveman Inner Circle for females and males, and for beginners and advanced.
Buy a book that comes with a video and is suitable for at-home and office workers. Start today with No-Excuses Flexibility.
Build upon the experience and groundwork you’ve already laid and become kettlebell certified online in CAVEMANROM.
Or explore the many other options in our online shop with workouts, courses, books, and so much more.