MoMo Monday Week 4

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: Squat Walks

Perform 10 steps or 10 reps of  each squat walk exercise below. Transition from one exercise to the other with minimal. Repeat the circuit 2x with 1-2 minutes recovery.

• Forward Squat Walk
• Backward Squat Walk
• Lateral Squat Walk (Leading Right)
• Lateral Squat Walk (Leading Left)
• Push-Up Wal
• Duck Walk
• Plie Squat-Turn Walk

PART III: Static Flexibility  

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

• Fetal
• Deep Squat
• Pigeon (L&R)
• Frog 
• Hip Flexor (L&R)
• Hands Behind Back 
• Single Leg Toe Touch (L&R)
• Abductor Stretch (L&R)
• Quad Stretch (L&R)
• Single Leg Hamstring (L&R)
• Calf Stretch (L&R)