Improve How You Move With This Free Mobility Workout
November 23, 2023 - Updated November 23, 2023
Get ready to stretch the possibilities of your training with our brand-new Sweat program, Mobility & Strength in Motion.
Created by New Zealand-based trainer and mobility specialist Kelly MacDonald, this 6-week program is designed to increase your range of motion, flexibility, strength, posture and body alignment to help you move every day with more freedom and confidence.
Rethink what you know about mobility training, because this program is about so much more than a good stretch.
“Mobility is often thought of as just stretching, but it is so much more than that,” explains Kelly. “Mobility is about the ability of your joints and the strength of all the stabilising muscles to get your body into different positions."
In each session, you’ll find a warm-up, activation, combined mobility and strength exercises, and a cooldown. Ready to give one of the most in-demand training styles in the Sweat app a go? We’ve got a free workout from week one of the program.
You'll need access to the following equipment to get started:
A pair of dumbbells
A yoga mat
A fitball
A foam roller
A resistance band
A slant board
An incline bench
A cable machine
Warm Up
4 Exercises
T-Spine Extension
120 SECS 60 Per Side
Couch Stretch
120 SECS 60 Per Side
Figure 4
120 SECS 60 Per Side
Swissball Oblique Stretch
120 SECS 60 Per Side
Activation
3 Exercises
Copenhagen Plank
30 REPS
External Rotation
20 REPS 10 Per Side
Seated hip abduction
Mobility A
2 Exercises / 3 Laps
Single-Leg Romanian Deadlift
10 REP Range
45-Degree Neutral Grip Chest Press
10 REP Range
Mobility B
2 Exercises / 3 Laps
Heels Elevated Goblet Squat
10 REPS
IWT Shoulder Retractions on Bench
10 REPS
Mobility C
2 Exercises / 2 Laps
Child's Pose Lift Offs
20 REPS 10 Per Side
90/90 Reach & Lift Off
20 REPS 10 Per Side
Cool Down
2 Exercises
Pec Y
120 SECS
Frog
120 SECS
Mobility & Strength in Motion
If you loved this workout, all six weeks of Mobility & Strength in Motion with Kelly MacDonald are available exclusively in the Sweat app, alongside a collection of individual mobility sessions from Kelly that can be found in the On Demand section. Find out just how good movement can feel and bend it like Kelly with a 7-day free trial.
A more empowered you starts with Sweat, and our editorial team is here to bring you the latest fitness tips, trainer recommendations, wellbeing news, nutritional advice, nourishing recipes and free workouts.
* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
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