38 Minute Mobility Power Workout II METCON Day #19

Hey, everybody. I'm Amy from BodyFit by Amy. And this is your mobility power workout. This is day 19 of your Metcon challenge. This is also a workout that you can do at any time. I'm going to give you lots of different options to work to your level and get what you need for where you are today. This is an active recovery workout where we are going to get some gentle cardio, a little bit of strength, a whole lot of mobility and flexibility, and, yes, a little bit of power. Are you ready? Let's do it. So we're going to start just finding that good posture and alignment. So a few rolls through the shoulders, kind of shake out gentle in the knees. And then let's start with stacking those ears right over the shoulders, shoulders over the rib cage, and rib cage over the pelvis. So I really want you to think about the hips and the ribs being stacked. That's where we often get out of alignment. Whether that's from our job, from sitting, from our lifestyle, from pregnancies, any of that. We really want to make sure that we try to keep the ribcage stacked right over those hip bones, right over the pelvis, and then those hips, over those knees, over those ankles. So take a second just to feel that. Check in with your body. A lot of us get what we call rib flare, especially we've been through pregnancy, where those ribs tend to flare out. We want to tack those ribs down, pull that core in, zip it up. I say some of us get that anterior or posterior pelvic tilt with our hips. We want to again, align everything in, lift up on that pelvic floor as well as that deep core. So now that you've got that, a few deep breaths. Hands on the side. Remember, we want to inhale, to expand, exhale to bring it in and to lift. So a few rolls through the shoulders, and let's just start to tap it out. So right through here. So before we get into our deeper mobility work, we are going to get the heart rate up and get the blood flowing. Just roll the shoulders. So none of this is choreographed cardio. It's all about movement. Everything about this workout is finding what feels good for you. Roll those shoulders forward and finding what you need today. Maybe you need a little bit more of the cardio, maybe you need a little bit more of the stretch. It is your workout. As I always say, be where you are today. And do you. Do you right, take. Take it to the back. Little bit bigger this time. Again, working on mobility. So we'll get Some pretty specific mobility exercises, but again, you adjust according to what you need today. Take them forward a little bit bigger, all the way through. And then let's just take our arms out nice and wide. So we're just shifting side to side. Little mini side lunge. And you can flip through those arms right through here. Right. If you want to get a little lower, you can, but you don't have to. So a good way to think about mobility is. Doesn't have to be really a specific mobility move, although we have some good ones. Let's go flat down and round it up. Just like we do in our regular warm ups. Flat back down and round it up. Really working on increasing your range of motion. So a good way to think of our mobility is think about the things we do in our ever everyday life and think about the things that we do in our workouts. We want to be able to go through those movement patterns with good mobility before we add intensity, before we add the load or we increase the load with our weights. Hold the hands right here. Roll those shoulders. Little taps right here all the way through. And then let's tap and reach across. So little taps as we shake it out. If you want to add a little more, you can tap it out or you can even add a little bit of impact. But this is your workout. You want to just keep it here. I want you to think about turning the knees and the hips and getting that rotation. Let's go over your head again. You can keep it just here to here. You can step it out to add a little intensity, or you can even add a little jump. Whatever you need for you today. One last one. From here we're gonna reach low. Reach low. So you can just pivot here or again, little tap out, little jump out. If you want to really get low with it, you can just getting the body warm, muscles ready to move. 3, 4, 2, 1. Right through here. Let's bring those knees up. So little march. I want you to think about controlling with the core. Flex the foot. Let's bring those arms up with it. Right. Looks like this. Can you stay balanced? How about we try it? Balance? Can you hold it? What do you think? 3, 2, 1. When I looked at the camera, I lost it. Take it here. Look straight ahead. Core engaged. Push into that feet. 3, 2, 1. Let's go. 1 more. Other side. Can you extend it out? 3, 2, 1. Little shake in there. Me too. Up, take it out. 3, 2, 1. Let's tap them back right here. So we open up those hips and the Hip flexors. So again, these first few minutes, we're getting some gentle cardio to get the blood flowing, get the heart rate up. I always like to start getting the energy up just a bit. Whatever it is, let's hold it here. Let's reach it over, back to center and bring it up. And then we'll get into some more specific mobility. And up here, here, balance. And up. Big reach. Not a deep lunge yet. We got some of that coming. Right? One more each side and up right here. Good. Let's step it out into that side lunge. If you want to just do a side step. That works too. If you can get low with it. Reach it up, Reach to the back, reach it up. Big arms. Yes. And reach all the way through. Let's get four more each side. You decide how low you want to go. 3, 2 more. 2. Last one. Good little marches again. Shake everything out. If you need to grab a sip of water, grab it. I'm going to. We're going to get into some more specific mobility work right here. Keeping this workout short today. So we're going to take those little hip rolls so often we do it on a warm up just here to here. I want you to get a little more specific about it. I want you to think up, out to the back and around. Sometimes these are called hip cars. If you need to balance, I want you to grab the balance. If you only get to here, that works too. But I want you to think hip flexor. Open up in the hip, take it to the back and up. What we're not doing is a lot of forward and back. So whatever you need for balance, you can keep it low if you need to. But we want that hip moving in all different directions. Let's take it right here up, take it out and bring it down. So think a little more of that sort of robotic movement over that sort of flowy movement that we often do in our warm ups. Take it up, up all the way through. Yes. One more. Can you reverse that direction? Take it up and bring it around. You're gonna feel that stretch, right? Are those hip joints moving all different directions? Ball and socket joint, that's what we love about them. But you're also going to feel that strengthening. You can't have mobility without strength. So we want to make sure we're getting it all in. Shake it out right here. So little taps in front to shake that out. Right? Right through here. We'll get the same thing. Other side. Keep it going. 8, 7, 6, 5, 4, 3, 2. Other side. So right here for balance. Up, out, around, and here, if you can balance it here or on the wall, up, out. Trying to keep that core pulled in, keeping the shoulders pulled back. And you're going to be able to tell pretty quickly where that tightness is. Usually it's right here. Right? We tend to have a little bit more flexibility here. And then as we come around, we want to lean into it or use our back. Right? But really think about that hip, all the different ways it moves. Let's reverse our direction. So out and up, out and up. It's really tough not to lean into it, so do the best you can. Again, you're feeling that strengthening, maybe even a little. Good burn. And we go two, and we go one. Now let's take a little hamstring curls. Right? So stretching out those hip flexors. So we'll come back in between more of those power moves, power mobility that we're getting today. We'll get a little cardio mobility. All right, So I want you just to hang with me again. I know a lot of you really like the structure of having intervals. Not everybody likes the flow. A lot of you want to see the clock and see the move on camera. But what I want you to focus on right now is just moving in a way that feels good for you. So if you want more cardio with that, you can pick up your intensity. You could even add a little jump if you want to. Just keep it that cardio mobility. Really think about flexing the foot, pulling those arms right here. You can even take them up for 8, 7, 6, 5, 4, 3, 2. We were working those hips. Let's work that upper body and that core. So I want you to turn both feet out, and I want you to think about that windmill that we often do with our kettlebell. Right? So we're going to open up wide. Soft bend in the knees. Hinge down the front. Feel that stretch. Bring it all the way up. Open here. Back to center reach. Take it down the front of the leg. So we're alternating sides. Back to center reach. So even though one side turns out a little bit more. And I really want you to challenge yourself on how far you go down. A lot of times with a heavy kettlebell or dumbbell, we can only go to about here. See if you can go a little lower without the added weight. Up, bring it in, reach. So we're getting that stretch through the spine. It's like that triangle pose from yoga. It's like that windmill we do with our kettlebell. Let's get one more each side reach. Feels good to do it without the weight, right? And one more right through here. Now let's take those knees out. So adding a little power to it. I want us to reach all the way down if you can. If you need to be here, you can be here and reach up. So this is your option. You can even come up in between if you got a lot of leg burn going on for whatever reason. Maybe it's that workout you did yesterday. You can come up in between. Otherwise, stay low if you can. We're going to reach to the ground, reach up, and reach up again. If you need to come up in between, come up in between. So whatever version of that works for you. We're just opening up the hips more. We're getting a little low to get some power from that sumo squat, and we're going to add that open spine as well. So take it down here to here. Reach it up. Big stretch. Look up with that hand through the center. Reach it up. Oh, that's harder. Right through the center. Come up in between if you need to take it down, reach up. Feel that open of the hips. Take it down, reach up. Totally fine. If you're not going as low as if you're just here and reach. Rest that arm on the top. Take it here and reach one more each side. Low. Right through here. Slowly walk those feet in and slowly round it up wherever you are. Right through here. Let's do a little step, touch mobility. Right? Arms out in front, cross behind. You can go straight arms. You can keep them a little lower or take it here. Yes. Breathe all the way through. So again, thinking about the motions that we do in our everyday life. That squat motion all the time, that hinge motion all the time. We get it done. So speaking of those two, let's get to them. Let's do a little upper body first, right? So I want you, if you have a wall, to find a wall. If you don't have a wall, I just want you to imagine that you have a wall, and we're trying to pull those elbows back. You have a wall. We're going to do what we call arm slides. Really great shoulder mobility. Oh, my wall is cold. I want you to think about that core. Where's that core? Are you arching that back? Can you pull everything in? Try to bring the heels up against the wall. I know that's hard to do. And if you're like me and you got a booty, sometimes you feel like you're arching your back, but just make sure. That core is in, and we're going to slide those arms up and slide those arms down. So think of little arm angels. I know, again, it's hard to not arch that back. So really just think about tacking the rib cage down and keeping the arms in the back of the wall. Really challenging. Again, if you're standing, you're here. If you can get a little lower, get that little squeeze and bring it up. Say great exercise that you could do throughout your work day. If you need a little break from sitting at your computer, from looking at your phone, get out of the chair. Come on a wall. Bring these through. We all need this shoulder mobility, especially if you're feeling that tightness or that tension. Let's get two more. At your own pace. You can come to parallel like a little goal post, or come all the way down. And one more, right. Ha. Reach across right through here. Tap it out. Now we're going to go back to that hinge motion with a little bit of a squat, right? All right, team, shake it out. Shoulders, shoulders over your head. And watch me here so we can add a little power to it. So I'm going to reach those hands up. I'm gonna hinge it forward. You can have your toes forward or out a bit from here. If you need to be on the thighs, you can. Or at the ankles. Sit low in that squat if you can. Little shift side to side. Then you're coming back up, and we're gonna roll it all the way up. So squat on the way down, hinge on the way up. Makes sense. So take it up. Oh, no, sorry. Hinge on the way up. On the way down, drop into those hips, side to side, extend up through the legs and slowly roll it up. So you are going to round your back on the way there, right? But here, hinge it forward, Grab the toes or grab the legs. Drop down in that squat, side to side, all the way up. One more. Just like that. Hinge it forward. Slight bend in the knees, toes. Drop it down, side to side. Let's switch it up a little bit. Watch me one time. So instead we're gonna squat low, hinge it here, extend it up, drop it down, and then with power, come up out of that squat, arms above the head, right? So squat low, take it down, extend it up. If that feels like too much for you, again, find what feels good for you. I know we're getting a little leg burn. Squat low, then hinge. Extend up through those legs. Feel that little stretch. Drop it back down, arms out in Front, here's your power. Let's get one more squat low. Take it down, extend it up, drop it low. Power up. Yes. Roll it through. Right. Hips. Yes. Little march, little march. Right through here. All right, so let's take it two, everybody's favorite, world's greatest stretch. And then guess what? Everything else is on the mat. I know you're waiting for that, right? We've been up top for a long time, so we are going to extend that leg back on those train tracks or hip distance apart. So everybody come to here. If you need balance on the wall, I want you to grab it if you can. I want you to first drop the arm down, walk that front foot out to the side, away from your body. Reach that arm up. Feel that stretch. Reach that arm through. Let's stay here if we can reach that arm up. Power to the ceiling. Take the arm through. Long leg if you can, but drop to that knee if you can. One more time, reach to the ceiling, hold that stretch, take the arm through. And then slowly, I want you to come back to a standing position. We're going to stay on that same leg, but we're switching up what we're doing with it, right? I'm going to angle a bit. So this time take it down again. Drop it down. This time I want you to drop that knee if you can. So this hand can be here. You can have it on the inside. If you really want to push out a little bit more. Watch me here if you really want to go here or you. You can reach it up, but this time we're going to drop that knee, extend it up. Feel that stretch power, right? Drop that knee, extend it up if you want to be here, that works, too. Drop that knee, extend it up. And then if it feels good for you, I want you to drop down on the knee. So watch me here, if that doesn't feel good for you, roll up a mat underneath or you return to that standing position. And just do this with that leg back, I want you to take it forward, lean, feel that hip flexor, stretch and take it back. Take it forward, lean, hip flexor stretch, and take it back one more. This time, if you can, take it back into that hamstring. So hands here, breathe into it here. And carefully roll it forward. Step it back up. I'm going to turn this way, but we're just going all of that on the other side. So we're going to take it back nice and wide. Feel that stretch. Balance if you need it. Take it down if you can. If you need to drop the knee there. You can. If you want to walk that front foot away from your body, you can. Let's take that arm up three times. Reach and rotate again. If you need that knee drop, reach and rotate one more through the spine. Lots of power. Use that front leg. Bring it up. Now we're dropping the knee, so same leg. Take it back. Balance if you need it. Drop it down again. If you want to walk that front foot out, you can even have this hand here. Or you can keep it up if you want to keep that rotation. Drop the knee, push it up. Drop the knee, push it up. Drop the knee up, and then all the way down. Find that balance again. If you need to put something under the knee, if that doesn't work for you, you just take it here. We'll scoop it up if you can. Scoop up and lean and take it back. Feel that stretch through here. Scoop up and lean and take it back one more. This time, take it back through here. All right, if this is comfortable for you, I want you to come on the knees here. Let's start in that child's pose. We're here. Really lean side to side in those shoulders. Sit back into those hips. Take a few breaths to really sink into that. So a little bit of a challenge here. And if this challenge is not right for where you are today, you just hang out in that child's pose. But we're going to start child's pose. Come up to quadruped. Feel that here. Sit back. I want you to use the power from your core. Big stretch. Exhale. Come up to all fours. Sh. Let's get one more like that. Use your core. Stretch into it. Come up to all fours. Watch me. We're adding on. You're going to lift your torso and sit back right through here. So watch me one time, your whole thing. Child's pose, all fours, torso and back. Now, it's probably easier for women than it is for men, so do the best you can. Back to all fours. Child's pose. Up to all fours. Lift that torso and sit back. All right, so everybody hang out here. Forget your child's pose unless you need to stay there. We're gonna lift it up. Feel that stretch. Take it down. You're gonna lift it up. This is a great hip flexor stretch. Not a big hyperextension, but stretch it here and take it down One more. Lift it up from here. Curl your toes behind if you can. And again, if none of this is right for you, you just hang out. Child's pose. To all fours. Cat, Cow. We're gonna come up. We're gonna come down. No, we're gonna come up. We're gonna come up. Now we go back down. So your whole sequence looks like. Bring it up. Up, up, down, down. If that doesn't feel good for your knees, you can either take it up top, get a little hip flexor or a lunge, or again, stay down in that child's pose. But you're down. Important part. Sit back, bring it up. Curl those toes right, left, right, left, right, left, right, left. And then second time, do left, right, left, right. So just a few at your own pace. Space up with the core. Open up those hips. Don't overthink it. Let's try to get one more down. Power. Down and down. Big stretch back right through here. Yes, team. I know. Roll it through shoulder to shoulder. Let's turn to a seated position in the front. Little mobility through here. Sit up nice and tall. Drop those knees side to side. A lot of hip work, right? So let's get that upper body. I want you to find what's comfortable for you. If that's that butterfly pose or crisscross applesauce, cross legged, take it here. I want you to do a reach, stretch. Reach up to the ceiling. Other side, reach the ceiling. Lean right through here, reach up. And I want you to rotate those shoulders. Can you come behind, back to center through here, Reach up and then just turn your shoulders. Yes. One more from here, reach up, hand on that outside knee. So you may need to bring those knees in hand behind your body, look over your shoulder. Mobility, back to center. Reach up, hand down, hand behind. Look over. One of our favorite mobilities. How about we go into that 90, 90. I know we got a lot of hip work. We're not going to do it very long. 90. 90 looks like this. You can also hang out in that cross legged pose if that's better for you, or sit on the edge of the chair. But using your hips and your core. We're coming here. So I want you to take it at your own pace. And if it feels good for you on one side, I want you to bring the back arm up. Front arm up, back, arm down, front arm up. Little stretch back to center. Take it through here. Power. Yes. So just finding ways. I hope when you saw mobility power, you didn't think we were going to do a ton of squat jumps or things like that. Just finding ways to feel the power and that mobility. Right? Little lift all the way through. Let's get one more each Side with or without that reach. And up. One more roll it through and up because we love it. If you want, you can hang out right here or take it back into that pigeon pose. We love a pigeon. Hold it here. If 90, 90 is better for you. You keep it there and then I'm going to give you an option here. You know it. You love it. Up on the hands, same leg, Push back to plank power. Push into pigeon. Sit and release. Same leg, push back to plank power. Bring it in a pigeon. Now, I know that is hard to do, so if you just want to hang out here or you want to take it half that time, you take it nice and slow. It's hard to get into and out of the One more option. If you want plank and then one legged dog. Whoo. Bring it in. Push back to plank. Or one legged dog. Bring it in. How about we go one more push back to blank or one legged dog. Bring it in. Hold it here. Let's stretch into it. 3, 2, 1. Roll your knees to that other side. Give yourself a second. Let your head drop. While you're here, let's get a little neck stretch in between other side and then turn into that pigeon. Find that good stretch if that's good for you. So you have the option to stay here the entire time. If you want more of that deep stretch. More. More of that flexibility. Or again, 90. 90. Or sitting on a chair. Or if you want, we're going to add the power. Taking that leg in front, pushing back to plank. Then if you want to add the one legged dog, you can. So your choice. You do you. Here we go. Push back to plank. Use your core. Bring that knee and use your mobility. Sit into it. So using core and spinal mobility coming up. And then really, really trying to use the power from that leg. Coming in plank. If you want down dog, that's an option. And bring it in. Take it here. Down dog and bring it in. Two more plank. Right through here. Last one up. Hold that pigeon. Three, two, one. And relax. So turn over onto all fours. Last thing in your hands here. If you want to take it to the wrist, you can to our fists. Roll through. Cat, cow. And I just want you to find a rhythm that works for you. Now, if you want a little extra hamstring stretch, a little extra core, I'm going to give you a power option. Roll through. Back to neutral. Push it down dog. Back to bear. Plank down. Roll through. Otherwise you just keep cat, cow. When you come to that neutral, down dog. Slowly lower.