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Influence your power output! Flow exercises to improve mobility

Mobility training drills help improve range of motion, stability and functional movement

Vahdaneh Vahid

Published: Updated:

Whether you are running outdoors or weight-training at the gym, a dynamic warm-up is important to reduce the risk of injury, and to positively influence the power output and overall effectiveness of your workout. Mobility training drills help improve range of motion, stability and functional movement. All you need is your own body weight, a little space and gravity.

Lunge and reach

The lunge technique promotes better glute activation and stretches your hip flexor muscles, which are chronically tight for many individuals in today’s increasingly sedentary world.

- stand with your feet hip-width apart, and your arms fully extended at sides
- take a large step forward and descend into a lunge position, bending your front knee 90 degrees
- fully extend arms, and reach out far as you comfortably can toward you (you should feel a deep activation in your glutes)
- pause and return to the start, and repeat with the other leg
- perform 10-20 repetitions per leg

Crab reach

As we sit a lot, this is a great exercise to stretch out the front portion of body, and activate and strengthen the back muscles.

- start in a crab position, with feet and hands on the ground
- hands should be pointing away from you, and hips about an inch off the ground
- from the side, your body should resemble the capital M letter


- raise one hand off the ground, and lift your hips off the ground at the same time
- reach up your hand as far back behind you, and slightly twist your torso as the same time
- perform 10-20 repetitions per arm

Side kick through

This exercise is great to warm up your core muscles, and can be part of an intensive cardiovascular workout.

- place hands and knees on the floor, keeping the knees about an inch above the ground
- keep your wrists directly under your shoulders, and your knees slightly in front of your hips
- lift your left hand and right leg off the ground, then rotate the body as you kick the right leg through
- fully extend the right leg, point your toes, and keep your left arm near your face
- keep your knee, ankle and hip about an inch off the ground
- return to the starting position, and repeat the movement with the opposite arm and leg
- perform 10-20 repetitions per leg

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