❤️ 💙Mobility
WEEKLY CHALLENGE:
Your goal is to work on your mobility this week by doing the featured routine and/or one of the 5-minute parallel routines at least once. Then, I’d love for you to alternate the two 5-minute parallel routines, doing one per day. You may also choose to rotate all 3 of those routines. Then there’s 2 more – one with loaded options, and one that uses a pool noodle – for you to explore too!
But wait…
Whyyyy on earth does this lesson have two “opposite” hearts on it? How can it be both challenging and gentle? How can it possibly work when you’re potentially on your period (or very low energy) and when you’re potentially ovulating (higher energy) or both?
Well, mobility means “range of motion” to me. It’s not a goal, it’s a journey of constant work. If you don’t use it, you lose it. This means that your mobility is something you should be working on during all phases and seasons of your life.
And mobility can feel easy or hard depending on what part of your body you’re targeting and how tight that part is, right? I mean, have you noticed how your body feels tight in different places in different seasons? Sometimes your hips will be tight, so you work on them, and then they feel better. Sometimes your shoulders feel tight, so you work on them, and then they feel better.
Let’s take a week to really dig into your full body mobility. These 3 workouts – one longer, two quite short – one harder, two quite easy – will equip you with movements you can easily memorize and use as you feel tight places in their body.
Featured Routine: Mermaid Mojo
Equipment Needed: Your body (mobile or not) and a comfy rug or exercise mat
Parallel “Mobility” Workouts:
Remember, you aren’t obligated to do these parallel routines. The following list offers suggestions that are similar yet different to the one above, while still fitting our theme. If you do the weekly workout video, then you are successfully doing “52 For You” this year. So if you simply finish the featured routine each week, that’s enough! These are just ideas:
okay… I have to give you just one more, so how about:
Chunky 5×5.4 which has fun loaded mobility work
Pool Noodling which uses a… you guessed it! A pool noodle to open your upper body!
Psssst! Be watching for Mermaid Mojo Loaded which should be released in late 2024
Quote Of The Week:
“Watch your immobility, for it becomes your illness.”
― Katie Bowman, Author & Biomechanist
Moving Thought: At the time of writing this lesson (added to this course in late 2024) I am currently working on my squat mobility again, like, I’m literally sitting in a supported squat on a low stool with my laptop on my ottoman in front of me. Now, I didn’t lose my squatability – which I see as the most crucial piece of human mobility – but I discovered a new level that I want to unlock. Caregiving for my MIL opened my eyes to how much more strength I will need as I age and potentially care for my own parents. I found myself in awkward positions with her needing my help a lot, and that’s when I began working on exercises like overhead squat presses and other “olympic” lifts. Being able to squat with load held overhead or out front is very different than load carried low, and I discovered that my shoulders and hips don’t currently agree on that skill. So I’m working on my shoulder mobility and hip mobility with a whole new perspective on aging and strength for helping others. Take a peek at “Barbell Basics” to see what I’ve been working on for you!
HOW TO PARTICIPATE THIS WEEK:
- Make the featured routine ONE of the workouts or videos that you choose this week, even if you only do part of it.
- Reach out if you need suggestions for parallel or different workouts to round out your week. We are here for you!
- Join the conversation or start it below in the comments! Check out what others have done, share ideas, offer encouragement, or get encouragement from those who’ve done this week before you!
COMMENT PROMPTS:
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Share what you think of the featured routine.
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Share what workouts you’re doing and how they felt to your mind and body.
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Respond with your thoughts on the “Word/Phrase of The Week.”
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Ask for help with anything: workout ideas, mindset, motivation, alternates for the featured routine, anything!
Beth
