30 Minute Mini Band Mobility Workout II ABSOLUTION DAY #9

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your mini band mobility workout. This is day nine of your absolution challenge. In today's workout, we are going to get active recovery with mobility, flexibility, some gentle cardio and strength. And we're going to be incorporating your mini loop bands. If you don't have a band, that's okay. You can still get this workout and you're still gonna feel it. Are you ready? Let's do it. Let's go ahead and get our bodies warm. Even though this is all active recovery and we'll be getting mobility and flexibility throughout, we're going to go ahead and warm our body up, getting the blood flowing, getting everything loosened up and ready to go. You can just have your bands to the side. So, as I said, our focus is mobility today, but within that, we're also going to get some gentle cardio, some flexibility, so some good stretches and a little bit of strength. So if you've used these mini loop bands before, let's take it up and down. A little hinge right through here. If you've used them before, you know they can really work those muscles. So I want to give you permission today. You don't have to use your heaviest band. Let's reach it down and bring it up through here. So it's a little hinge and up. You don't have to use the thickest, tightest band. If you want more of that toning and that strengthening, you can. But I also want to make sure you can move through a full range of motion. So if something starts to feel too tight. One more right here. Let's open it out right here and sit side to side. So if you feel like you can't move, and I'll give you some examples of that as we go. If you don't have enough resistance from the band, or lack of resistance, rather, let's reach it down. Then I want you to drop the band or go a little thinner, a little lighter with the band. The goal is to get mobility, right? So movement, we'll get the strength and a little burn within that, but we're focusing on mobility today. Let's take it flat back down and round it up. We're going to keep this warm up pretty short because everything we're gonna do is going to be dynamic in nature today. Take it right through here. So some of the moves you will recognize from your other mini band workouts, where we are going to get strength, but also mobility. Some will be a few more holds and some Will be more heart rate. You should be feeling that now, right? Walk your feet in right through here. Let's tap and reach back all the way through. Big stretch to the top just like this. And we'll keep this workout short today. You can always add on if you need a little extra, but really good active recovery. Again, we get the body moving, we work out maybe some soreness or some tightness. We get everything, but without heavy weights, without high impact. Let's take it right here. If you can reach it over, if it's good for you, take it down right here. Walk that foot out and drop the knee down and up. Keep it here. There's that mobility. Take that top arm, reach it under and up. Under and up. Right through here. Good. From here, walk it out to that plank if that's right for you. Otherwise, stay on the knees and we're just gonna press it up. Down, dog, back to center. Down, dog, back to center. If you want to hold that down, dog, paddle your feet just a few. Back to center. One more like that. Down dog. Pedal, pedal, pedal. Back to center. Big step to that other side. Walk that front foot out. Drop that knee. If you want, you can go ahead and take that arm up and then take that arm through and up, through and up. Go ahead and come up out. A little balance of that lunge, stretch to the side and then take it back through the center. Roll through those shoulders again, and let's keep that warm up going while we get the heart pumping. Right, so reach across. This is why we do this in the warm up a lot because we get mobility. You're stretching across. I want you to think about lengthening through those fingertips. We're going to grab our bands in just a second. We're going to make sure we're feeling nice and warm and ready to go. Take it over your head. Right through here. Right all the way. Stretch, stretch. Big reach over. If you want, you can tap the feet out a little bit more. There we go. And then let's bring the knees up right through here. So knees doing big, arms right through here, but up to you. Part of what's going to keep this workout moving and flowing is that we are doing a flow, right? So, so reach, reach. Of course, we'll take little breathers. We'll get water breaks, but whenever you need it, take it. My heart rate's getting too high. Or you just need a little break. Let's stretch it out right through here. So whatever you need for you, this is your workout. As I always say, I want you to be where you are today, where you are in your journey, where you are today. And remember that if you showed up today, you are successful. So let's go ahead and grab our band again. You have permission not to use the tightest, hardest band. I'm gonna go a little lighter here. I want you to put it right on those forearms. So we're just going to start with a little raise. So the idea is shoulder mobility, right? A lot of us can only get to here. We're really aiming to get the arms behind the ears. Not with the arching of the back, but just bringing it up. So join me here. We're going up. You can do a little press out with those shoulders as you go. Again, most of us are pretty tight in the shoulders. It comes with the territory. We're sitting at our computers, at our desk, looking at our phones, driving our cars. Again, the idea is we're not just here to here, right? We're really trying to pull behind our ears without arching the back. Pull that core in tight. Reach and down. Reach and down. Let's add a little knee and down again. You can press out gently with the arms at the top. You're gonna feel that little squeeze in the back of the arms and those shoulder blades, right? A little bit of balance all the way through. Keep it moving. And I want you to hold it up here. So hold that up. Knee, bring it up. Keep it nice and tall. Lengthen through those fingertips again behind the ears if you can, to get that mobility. Knee to the chest while the core engaged. And then watch me here. Pull it down and up. It's hard to do so, but you're just taking those arms out behind your head. Open up the chest and the shoulders. Pull. Pull that core up and in as you squeeze. If that is too tight for you, you can grab on the outside right through here. Pull behind your head, opening up the chest. Yes. You're feeling those shoulders. You're feeling the back. Four and breathe. Three, two, and one. From here, we're gonna step it out and reach. Switch your band. You're just handing it off, so no resistance. Right through here. A little step. How about in that plie? Right through here. Out. Keeping the heart rate up, you're gonna feel a little bit of that heart rate. So gentle cardio, gentle movement, but mobility. 4 and breathe. 3, 2, and 1. Now let's put the band right over your feet. So if you need a little balance on this, I want you to grab onto the wall. Grab onto a sturdy chair, back of the couch. Whatever you need. But from here, let's start just stepping out and in. So band is at your feet, not at the ankles yet, because I really want you to have to push through those hips, through those, those knees, and through the ankles. So we get ankle mobility. Right? Let's open up those arms. Out and in, out and in again. We can get a lot of work done with just our body weight. Feel that upper body, especially since it just worked hard. Three, nice and wide. Two. Then watch me here. Now, if you can, I want you to bring that knee, knee up. If your band has too much resistance, do the best you can or take the band away. Right? There's that balance. Use it if you need to. And then just like we did before, raise those arms. Arms and knees. Keep it nice and wide. That's going to help your balance. Keep a soft bend of the knees. What we're not doing is locking out ever. If you need the balance here, you just do one arm. Keep it going up and down. Reach, reach and reach. Excellent work, team. All right, so two options here. We're going to take it to a little hamstring curl. I'm going to bring that band up above my knees or up above my ankles, rather. All right, it is going to roll up. Remember what I always tell you about these bands. They're going to roll, they're going to move. It is okay. It does not mean that you're doing anything wrong or that it's because of how your body looks or the shape of it. It's just what the bands do. Bring it above the ankles, but pretty close to the ground if you can. So let's actually start with just our step out, step in, step out, step in. Just like we did before. Keep that mobility. Arms out and out. Out. So it's almost like it's at the very bottom of your ankles, right? Take it out and breathe. Part of the reason we're doing this is in a flow is so it's not a whole lot of taking the band off. Putting the band back on. We got 4, 3, 2, 1. Now take it nice and wide. Feel it there. And if you can, watch me here, squeeze and squeeze. So we're getting a little bit of hamstrings. Hamstrings, if you want, you can explore with going a little higher, but you're going to feel that tightness, right? We mostly just want the squeeze in the hamstrings, and we want to take the knees out and hips out for that mobility. So you're here, you're here again. If you need balance on the wall on a chair, you feel good about it, and you want to add a little extra. Take it here, take it here. Oh, little burn on this one, right? Breathe. Don't worry, because we got a stretch coming up and up. Squeeze arms. Go up and down. Reach and pull. Right? Reach and pull. Let's go. Four, three, two, one. Shake it out right here. Step out of your band. We're gonna put the band on one foot right through here. And I want you to pull the toe towards you as you lean into it right here. So use that band to get a little stretch. It's the hamstrings hinge. Hold it here. Pull the toe. You can even bring that band up a little higher if that's right for you. Let's get same thing, other side. Take it here. We're gonna grab a sip of water after this. Pull it in, and if you need to bring it higher to get that stretch, hinge at the wall. Good. You're feeling that mobility work, right? Grab a quick sip of water. We're gonna stay standing for a few more second. Half of this workout is gonna be down on your mat. All right? So keep them with your lighter band. We're gonna pull down to open up the chest and shoulders and the back. Then we'll add those hips to it. Start out in front. You're grabbing on either side. You're gonna pull back to center. Connect to that breath again. If your band is so tight that you can only pull to here, I would rather you just do body weight because we're focused on mobility here, right? We're going to keep the heart rate up. We'll keep the muscles working, but we want mobility and flexibility. As you pull, you're going to wrap that core in and lift up on that pelvic floor so we get that deep TA connection. Deep core connection as you pull right here. Squeeze and up. Yes. Let's go. Four, three, two. Good. Remember this one? We're gonna stretch it out, Bring it in, hand it off. Stretch it out, Bring it in, stretch it out. Bring it in. We got 4, 3, 2. Now let's add some obliques and hips. So I want you to turn that knee out. We're going to go all on one side. You're going to pull in and up. You can lean into it here if you want. If you need balance and no band, take it there. Otherwise, join me here. Pull it in and out again. Turn that knee out. Turn that hip out. We want that mobility. We want that pull right obliques we do this in our strengthening, too. So you're gonna feel it. Four more. Four. Same side. Three, two, two, one. Right through here. I want you to pull to one side, so straight arm. Pull it in. Feel that stretch. Four, three, two. Shake it out. Bring it up. Other side. Right here. Turn the knee and the hip out. Here we go. Pull it in and up. So use this anchoring leg to keep you nice and stable. Lean into that. That's going to help. You can also use balance and no band if you want. Pull it in. Here we go. Up. Yes, you can. Four more. Four, three, two, one. Take it here. Lean into it. Pull it down. Four, three, two. Relax. Yes, team. All right, so let's take it over our knees this time. So we're right through here. Go ahead and step into it and breathe. And we're going to step out to the side. Start with just the step. So step wide for two. Take it back. Step one. Wide for two. What I want you to think about is mobility. Yes. I want you to feel those glutes, those outer thighs. But I also want you to get everything working through here. Arms out. Pull them in. Out and in. Rotate through the shoulders and the elbows, right? Yes. Mobility. Maybe you're thinking, ah, this is moving quicker than I thought it would for active recovery. Hopefully you're feeling good. We got four, three, two. Watch me here. We're gonna take what I call a monster walk. We're gonna do it above the knees. Then we're gonna move it above the ankles. So you're just moving here, here. Here we go. Here. Then take it back. Step, step, step, step. Start with just big steps, and then we're gonna tap them in. So here, angle, angle. It's on a diagonal, right? To keep the hips open. It's mobility. Step. You're gonna feel that burn, too? Yes. If you want, we're gonna tap it in right here. Step, tap, step, tap, diagonal, diagonal. Step, tap, step, tap, diagonal, diagonal. Keep it moving. Tap. Yes. Breathe. Good. Go ahead and move it down right above the ankles. We're going to do the same thing. Before we get that done, take it up to the side. Little stretch while we catch our breath, rest our legs. Other side, little stretch. Start with a big, nice, wide step on the diagonal. Then we'll tap it in. So feet are wide, knees are soft. Here, here, here, here. Back, back. If that feels too weird, you can just step side to side. That works too. Mobility. We see this one a lot in physical therapy. Let's tap it in. Step, tap, step, tap, diagonal, diagonal, Take it back. Yes, I know. Glutes are burning. Outer thighs. Don't worry. In just a minute or two, we're taking it down to the mat. It's gonna feel like less strength and cardio and more flexibility, mobility. Yes. Last one. Nice, team. Shake that out. Here is what we want. I want you to stand on a wall or stand sitting on a chair or grabbing onto a chair. You're going to hook that foot here, and I want you to pull it in. If you can sit here, if that's not right for you, you can do take it to a seated position. But if you can pull up with that band, hook your foot, grab on for balance. Seated or standing, pull it in. 3, 2, 1. Let's do the same thing. Other side. Hook your foot. Sit or stand. Pull it up and in. There we go. Breathe. All right, team, bring your band behind. Here's what we got. It's a little tricky. Put your hands through. You're just gonna lift and lower. You don't have to pull out. You can do a little press out, but you don't have to. It's more about that lift right through here. So lift and lower. Connect your breath. I know this is hard for a lot of us because we're tight through there. If you want little tap and back, little tap and reach up, going for range of motion, but get the best you can. Breathe. Tap, tap. We got 4, 3, 2, 1. And relax. Open that up. Bring those palms forward. Good stretch, right? Four, three, two, relax. All right, so we're gonna go back to that hamstring stretch we did in the beginning. I want you to hook your foot. What we're gonna do is just do a little hinge row and bring it up. So you're going to keep that toe up, hinge as you row. You're going to feel that stretch. Join me. So it's like a kickstand deadlift, but you're going to keep that toe up so you feel that stretch, right? Hinge row and up, down and up. I know in some ways this does feel like almost like that mini band yoga. In some ways, it feels just like your regular strength workout. But you should feel the difference, especially as you pull, right? Two more. Last one. Hold it in right here. You get 4, 3, 2, 1. And relax. Switch your sides. Then we're taking it to the mat. We're in the home stretch of this workout. So toe up. Kickstand. It's a little hinge row and bring it up. Join me down core as you pull. Keep that Toe lifted. So you feel that stretch through the hamstring, increasing that mobility in the hinge, right? Hip, hip, hinge. But also in that hamstring in the back of the leg. Right? Keep it moving. Hips and shoulders stay square to the mat. And up. Two more. Last one. Hold it here. Pull that toe in. Hold the elbow in for 4, 3, 2, and breathe. Yes, team. Oh, shake it out. Join me down on the mat. I'm gonna adjust my airflow just a bit. Grab a sip of water if you need it. I know we're moving through this quickly, but let's take those feet out in front. Put the band in front, and I want you to hold it right through here. Big inhale. Take the feet out. Exhale, stretch it in. Hold for 3, 2, 1. Inhale up. Tighten with that core. Roll those shoulders back. Exhale, lower. Sink into that. Round your back. Can you take your feet a little bit wider? Try that. See how it goes? Inhale, Lift shoulders back. Nice and tall. Keep those feet pointed out. Four, three, two, exhale. Fold. Take it here. Down. Inhale up. Take your feet a little bit wider. You can do it. 3, 2, 1, exhale down. Hold that stretch. Yes. Lean into that. Let your head and your neck drop into it. We got three, two, one. Right through here. Good. Come onto your side. Put that band above your knees. You know what's coming. If you have two bands, I want you to grab them. One, we're gonna hold through here. One, we're gonna take it here. So you can be on your elbow or you can be all the way down. Hips are stacked, knees in front. We're taking it to that clamshell, right? Classic mobility. Working through that hip. Join me down here. Up, up. Trying to open up the knees and the hips. You know it. You love it. Home stretch your team. Good. Take that top leg. Kick it out. Bring it down and in. Kick it out. Down and in. Yes, you can. Four, three, two. Good. Come up onto your side. Bring that top hand underneath. You're gonna pull that elbow up. So right here. Pull it back, take it down. This hand is here. Pull it back, Take it down. If you want, you want, you can add that knee if you want to make it even tougher. Lift up into that side plank. Pull it up and down. So close. I know so many things working here. But don't worry, that stretch is coming. 4, 3, 2, 1. Roll it through to that other side. We're going to start with just that clamshell, so take it down right here. You can be all the way down hips are stacked. Lift and lower again. Thinking about that mobility, we're all tight in those hips, so let's get it done. Reach and reach up. Take it to that kick. I can tell this one's tighter. That's why we do this, right? Therehere we go. 4, 3, 2. Good. So take it here. Top hand pulling up behind, bottom hand holding here. Take it behind. Open it up. Open up those shoulders. Right knee. If you want, you can add it otherwise up into that side plank. A lot of things working. We are so close. 4, 3, 2, 1. Relax. Bring that band down. I want you to put it at your ankles. I want you to turn into a plank. Your other band is at your elbows. If you only have one, pick where you want it to be. Right through here. Hold that plank. If you need to be on the knees, you can be on the knees. Otherwise, step it out, Step it in, step it out, step it in. Start with just your lower body. Right through here. Yes. We're getting core, but we're getting that mobility. You can do it. Breathe. Now switch it to that upper body. You're gonna reach out, reach out. You can be on the elbows. If it feels better to be on the hands, take it there. Breathe. Last one, we're gonna lift the legs. Take it up and down, up and down. Yes, you can. 4, 4, 3, 2, 1. Over onto your back. This is it, team. All right, so right through here. Band over your shoulders. Band at your knees. Stretching after this. So you're gonna go big pull over, big stretch. Up and out, big pullover again. We're aiming to get those shoulders past the ears. I know we're nice and tight. If you'd rather take the band out of this, go for it. Four more. Four and up. Three, two, one. More. Yes, team. All right, take that band. You're gonna put it over one leg. I want you to bring it in. Get that stretch. Yes. Enjoy it. You can pull with two hands, you can pull with one. Whatever you got. Flex that foot. Then let's cross it over again. Lift it up. Open up that opposite hand. Look over the shoulder and breathe. Switch your sides. We're right there, team. Take it up. Pull it in. Flex the foot. Remember that you can always add these bands to anything that we're doing. You can add it to your strength workouts with dumbbells, kettlebells. Take it over. You can add it to your stretching, to your mobility, to your yoga, your Pilates. Take that opposite arm out and breathe. Hopefully, you're feeling a little more open, a little more stretched a little tighter in the good way and a little looser in the good way. Take those knees out, elbows out. I want you to do little angel with the arms here to here. Open up the knees so tighter as in tighter muscles but also looser, loose, less tense, more mobile. Hug those knees in. Just gently roll to the side. Ah. Remember if you're looking for bands check out the link in the description below. Go ahead and roll to your side, come up on all fours, roll through cat, cow and of course check out all the links in the description below. If you need to add in a little bit of five or ten minutes of extra mobility or flexibility, go for it. But I hope you are feeling good after all of this. Come to the front. Let's get one big deep breath in and out. You did it. That was your minivan. Mobility workouts Great job everybody. It.