MoMo Monday Week 5

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

Hold each position for 30 seconds or as long as possible or perform each exercise for as many reps as possible within 30 seconds. Transition from one exercise to the other with minimal recovery. Repeat the circuit 2x with 1-2 mins recovery.

• Extended Table 
• Isometric Prone
• Isometric Supine
• Isometric Side (Left Side) 
• Isometric Side (Right Side)
• Extended Crunch 
• Extended Prone Swimmer
• Extended Rock 

PART III: Dynamic Flexibility

Perform each movement in a controlled manner for 10 reps on each side or direction.

• Trunk Twist (CW-CCW)
• Hip Circles (CW-CCW)
• Prone Eagles 
• Supine Eagles
• Hurdle Rollback
• Single Leg Internal/ External Hip Rotation (R&L)
• Single Leg Hamstring (L&R)
• Double Arm Circle (CW-CCW)
• Leg Swing (Side/Front, L&R)
• Hurdle Trail Leg Circle (L&R)
• Hurdle Seat Exchange