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Gemiddelde Workout

Mobility 3/11/24

Gemiddeld   45 minuten

Doelgebieden: Legs, Back

Uitrusting: Exercise Mat, Chair, Home Gym - Other, Bodyweight - Other

Ömer Köseoğlu
 		    Toegevoegd door Personal Trainer Ömer Köseoğlu
Mobility 3/11/24
Tags
Thuisgym Workouts Been Workouts Stoel Workouts Andere Thuisgym Apparatuur Workouts Andere Bodyweight Equipment Workouts

Exercises

Set 1: 1 ronde
Lateral Neck Stretches
Lateral Neck Stretches
20 seconden
Neck Side Rotations
Neck Side Rotations
20 seconden
Chin to Chest Stretch
Chin to Chest Stretch
20 seconden
Upward Salute
Upward Salute
35 seconden
Right Side Stretch
Right Side Stretch
18 seconden
Left Side Stretch
Left Side Stretch
18 seconden
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
20 seconden
High Knee Pulls
High Knee Pulls
30 seconden
Right Quad Stretch
Right Quad Stretch
30 seconden
Right Warrior 1
Right Warrior 1
25 seconden
Right Warrior 2
Right Warrior 2
40 seconden
Right Warrior 3
Right Warrior 3
40 seconden
Knee Raise to Left Warrior 3
Knee Raise to Left Warrior 3
40 seconden
Right Peaceful Warrior
Right Peaceful Warrior
25 seconden
Left Quad Stretch
Left Quad Stretch
30 seconden
Left Warrior 1
Left Warrior 1
25 seconden
Left Warrior 2
Left Warrior 2
40 seconden
Left Warrior 3
Left Warrior 3
40 seconden
Knee Raise to Right Warrior 3
Knee Raise to Right Warrior 3
40 seconden
Left Peaceful Warrior
Left Peaceful Warrior
25 seconden
Right Toppling Tree
Right Toppling Tree
35 seconden
Left Toppling Tree
Left Toppling Tree
35 seconden
Hamstring Stretches
Hamstring Stretches
40 seconden

Set 2: 1 ronde
Balancing Stick
Balancing Stick
1 minuut

Set 3: 1 ronde
Elbow To Knee Twists
Elbow To Knee Twists
30 seconden
Reverse Lunge Elbow to Instep with Rotation
Reverse Lunge Elbow to Instep with Rotation
1 minuut
Cross Knees to Elbows
Cross Knees to Elbows
30 seconden
Reverse Lunge Elbow to Instep with Rotation
Reverse Lunge Elbow to Instep with Rotation
1 minuut

Set 4: 1 ronde
Get a chair
Get a chair
25 seconden
Stretch 1M (R)
Stretch 1M (R)
35 seconden
Stretch 1M (L)
Stretch 1M (L)
35 seconden
Unassisted Hip Flexor Stretch 2 (R)
Unassisted Hip Flexor Stretch 2 (R)
35 seconden
Unassisted Hip Flexor Stretch 2 (L)
Unassisted Hip Flexor Stretch 2 (L)
35 seconden
Transition
Transition
10 seconden
Overhead Stretches
Overhead Stretches
30 seconden
Curved Spine Stretch
Curved Spine Stretch
20 seconden
Seated Alternating Side Reaches
Seated Alternating Side Reaches
40 seconden
Seated Torso Twists
Seated Torso Twists
40 seconden
Seated Hip Flexor Stretch 1 (R)
Seated Hip Flexor Stretch 1 (R)
15 seconden
Seated Hip Flexor and Back Stretch (R)
Seated Hip Flexor and Back Stretch (R)
30 seconden
Seated Twist (R)
Seated Twist (R)
35 seconden
Seated Hip Flexor Stretch 1 (L)
Seated Hip Flexor Stretch 1 (L)
15 seconden
Seated Hip Flexor and Back Stretch (L)
Seated Hip Flexor and Back Stretch (L)
30 seconden
Seated Twist (L)
Seated Twist (L)
35 seconden
Chair Hamstring Stretch
Chair Hamstring Stretch
35 seconden
Transition to mat
Transition to mat
1 herhaling
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
1 minuut
Transition
Transition
20 seconden

Set 5: 1 ronde
CAUTION
CAUTION
1 herhaling
Spinal Flex
Spinal Flex
25 seconden
Yoga Shoulder Shrugs
Yoga Shoulder Shrugs
50 seconden
Simple Seated Twist
Simple Seated Twist
40 seconden
Seated Spiral Stretches
Seated Spiral Stretches
1 minuut
Transition
Transition
35 seconden

Set 6: 1 ronde
Sky Reach To Arm Thread Stretch (R)
Sky Reach To Arm Thread Stretch (R)
50 seconden
Sky Reach To Arm Thread Stretch (L)
Sky Reach To Arm Thread Stretch (L)
50 seconden
Transition
Transition
20 seconden
Pec Opener
Pec Opener
1 min 10 sec
Rhomboid Opener
Rhomboid Opener
1 min 10 sec
Half Cobra Pose
Half Cobra Pose
30 seconden
Superman T-Raises
Superman T-Raises
30 seconden
Fold over.
Child's Pose
35 seconden
Transition
Transition
20 seconden
Side Lying Quad Stretch (R)
Side Lying Quad Stretch (R)
30 seconden
Transition
Transition
20 seconden
Side Lying Quad Stretch (L)
Side Lying Quad Stretch (L)
30 seconden
Transition
Transition
20 seconden
Angel Arms
Angel Arms
50 seconden
Press through your heels and lift up your hips while squeezing your glutes. Hold for a few counts then release and repeat.
Floor Bridge
35 seconden
Lying Torso Twists
Lying Torso Twists
50 seconden
Leg Crossover Stretches
Leg Crossover Stretches
1 minuut
Lying Hamstring Stretches
Lying Hamstring Stretches
50 seconden
Transition for stretching
Transition for stretching
50 seconden
Lying Hamstring Stretch w. Strap (R)
Lying Hamstring Stretch w. Strap (R)
50 seconden
Lying Hamstring Stretch w. Strap (L)
Lying Hamstring Stretch w. Strap (L)
50 seconden
Supine I Y T W
Supine I Y T W
50 seconden
Stretch 12
Stretch 12
40 seconden

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Aanbevolen Uitrusting

Doe deze workout met de beste trainingsapparatuur. We raden aan om een bluetooth borstband hartslagmonitor of een smartwatch te gebruiken voor meer trainingsoptimalisatie & prestatietracking.

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weight loss

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