MoMo Monday Session 1

MoMo Monday or Movement & Mobility Monday is our active recovery day which follows our Sunday long run workout where we focus on low intensity workouts, movement patterns, and flexibility. It is composed of three parts: •Part 1 is a warm-up component which begins with the mini-band activation routine and a choice of a light aerobic warm-up such as an easy run, rowing, cycling, or elliptical.  •Part 2 is a low impact and low intensity strength circuit focusing on strength development, recovery, and/or movement patterns. •Part 3 is a flexibility routine, either dynamic or static, focusing on improving our range of motion.

PART I: Mini-Band Activation + Warm-up

1. Mini-band Activation Routine
2. 1-4 mile warm-up or any other light aerobic exercise, i.e., elliptical, rowing, cycling, etc.. for 15-30 mins

PART II: Core Circuit

Perform 15 Reps of each exercise. For single sided exercises perform 15 reps on each side. Transition from one exercise to the other with minimal recovery. Repeat the circuit 2x with 1-2 mins recovery.

• V-Up
• Crunch w/ Twist (L&R)
• Back Hyper
• Flutter Kick
• Single Leg Hip Extension (L&R) 
• L-Over
• Side Up (L&R)
• Back Hyper w/ Twist (L&R)
• Chinnies 
• L-Up to Hip Lift
• Supine Hip Extension 
• Double Leg Slide
• Toe Touch Crunch

PART III: Static Flexibility

Hold each static position for 30 secs or 7 deep inhale-exhale cycles.

• Supine Hamstring (R&L)
• Quad (R&L)
• Hurdle Stretch (R&L)
• Butterfly
• Hip Flexor (R&L)
• Child’s Pose