Extra credit time! We’ve got a long form Movement Vault routine for you today. Don’t worry, we filmed this before the pandemic. We are hoping we can film more live larger group classes soon. Let’s get our body moving and kick Covid in the a**!
We are switching it up today. We have a long form routine we taught live at CrossFit Queens. This routine is just over 60 minutes long. We’ve got a lot of greatness packed into this one. Equipment needed: 1. Mobility ball or lacrosse ball. 2. Padded Mat. Today we are working on the flexibility, mobility, and stability of almost every area of your body.
We are starting off with three different muscles/fascia releases for your hips and shoulders. The muscle releases are targeting your gluts, rhomboids, and pecs. We are then moving on to 90/90 end-range stretch isometrics to improve your hip internal and external rotation. Next we are working on 90/90 transitions. We then have segmented cat camels to activate your entire back. We are following this with y’s, t’s and i holds super-setted with an upper back aka t-spine stretch and activation movement. Finally we are finishing up with a flow that is focused on your lower body.
Let us know how you liked this long routine. Do you want more of them? Contact me at firstname.lastname@example.org and let me know.
Do you have any questions about this routine or other routines? We can check out how you are performing specific movements if you post a video of the movement on facebook, or instagram and tag us in it @movementvault. We’ll comment with feedback and send you a comment and some ❤️. Get it guys!