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less than 10 min

less than 10 min

5 Seasons

Ladders, Interval Sets, short Bodyweight Training 2.0 and Rehab, Mobility Rx rounds

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less than 10 min
  • QW- Mobility Rx Workout 1- Round 1

    Episode 1

    Side Lying Snow Angel (hand behind head)
    Isometric Lunge (static)
    Zombie Squats (wider than shoulder width)
    Scorpion Complex (high kick)

  • QW- Mobility Rx Workout 1- Round 2

    Episode 2

    Side Lying Snow Angel (half arm swing)
    Isometric Lunge (with twist)
    Zombie Squats (shoulder width)
    Scorpion Complex (side kick)

  • QW- Mobility Rx Workout 1- Round 3

    Episode 3

    Side Lying Snow Angel (full arm swing)
    Isometric Lunge (saxon tilt)
    Zombie Squats (hip width)
    Scorpion Complex (over kick)

  • QW- Mobility Rx Workout 2- Round 1

    Episode 4

    Seated Rolls (arms front)
    Straddle Reach (reach up)
    Spider Crawl (crawl and press)
    Gate Swing Complex (arms front)

  • QW- Mobility Rx Workout 2- Round 2

    Episode 5

    Seated Rolls (hands on hips)
    Straddle Reach (with twist)
    Spider Crawl (with elbow lift)
    Gate Swing Complex (hands on hips)

  • QW- Mobility Rx Workout 2- Round 3

    Episode 6

    Seated Rolls (hands behind head)
    Straddle Reach (with twist and pointed toes)
    Spider Crawl (roll and lift)
    Gate Swing Complex (hands behind head)