Stew Smith's Mobility Day
(Workout, Tools, Events)
Once a week (sometimes twice a week) I will do this workout myself as well as our group preparing for various tactical professions. I personally, like to make this a Thursday workout as it makes Friday / Saturday workouts SO much better vs dragging into those days with 50% energy levels. After a few two a days in a week, a mid-week "easy day" looks like this:
Warmup with non-impact cardio - We use bike, elliptical, rowers, or swimming as our cardio set to keep the body warm during this 50 minute session of stretching, foam rolling, and massage tooling.
Repeat 5 times
Easy Cardio of your choice - 5 minutes
Stretch, foam roll, massage tool - 5 minutes.
Here are some of our tools of the mobility day:
HyperVolt, Ryobi Orbital Car Buffer, massage balls, foam roller, hard plastic half balls to help work out any knots that are not loosening with just stretching.
After the 50 minute session above, we like to cooldown in the pool with some technique swim for 10-15 minutes, treading water for 10 minutes, then doing all the dynamic stretches you can think of in chest deep water for 5-10 minutes.
PS - if you do not have a pool, cool down with an easy walk but mix in some light stretches and dynamic movements as above.
After all of this, you will feel glorious! Like I said, if you listen to NOTHING I recommend and just do this once a week, you will notice a huge difference in your life, pain and stress levels.
Now is the time to take a hard look at this if you prefer to stretch in the comfort of your home or want to build up so you can maybe one day join a local yoga class. Remember - fitness is a journey and so is flexibility and mobility. It takes time, consistent effort, but is really not that difficult. Learn the foundation of flexibility / mobility with this weekly program..
To Take Your Mobility and Flexibility to the Next Level...