Day 11: Mobility
Unlike the other workouts in this program, the goal here isn't to boost volume or intensity but simply to feel looser and better in the movements and increase your range of motion. By week two, and certainly by week three, you should notice a marked difference in how your body moves and feels during this session compared to Day 4. To ensure that happens, savor these muscle-soothing moves: Go slow, and if you notice joints or muscles opening up during a stretch, spend an extra 10 or more seconds in that pose. If you complete the entire routine in less than 20 minutes, you're moving too fast.
Spend two minutes on each of the following foam-rolling moves.
Hamstrings and Quadriceps
Sit on a foam roller, palms on floor behind you, legs extended; roll to backs of knees. Flip over and repeat (as shown), starting at kneecaps and rolling up to hips.
Place roller under shoulder blades, hands behind head, feet on floor. Roll to neck and then back to start.
IT Band And Glutes
On your side, roll from knee up side of leg to hip. Shift body position to hit glutes.
Shins and Calves
Kneel on roller, palms flat on floor in front of you; roll from ankles to kneecaps. Flip over, and roll from backs of ankles to backs of knees.
Do the following four exercises, moving slowly and deliberately through the reps, for three total rounds. Rest as needed.
Stand holding a PVC pipe or broomstick in front of you with a wide grip, arms straight. Keeping arms locked, raise the stick up, over your head, and behind back. Reverse the movement, bringing stick back over head to starting position. Do 10 reps.
Stand with feet hip-width apart, toes out. Squat as low as possible, pushing hips back and keeping chest up and back flat; place elbows at the inside of knees, and press palms together to push knees out. Hold 20 seconds, then stand. Do three reps.
Deep Lunge and Twist
Stand with arms in goalpost position, shoulder blades pulled down. Lunge forward on right leg, creating 90-degree angles with knees, and, keeping arms raised, rotate torso to right. Press through front heel to stand; repeat on opposite side for one rep. Do 10 reps.
Start on all fours, hands and feet shoulder-width apart, hips raised as high as possible. For 10 seconds, press into palms to depress shoulders and push hips farther back. Release, coming down to hands and knees. Do three reps.