Tyler Robbins Fitness

B.Sc. Biochemistry, Certified Strength and Conditioning Specialist (CSCS), Certified CrossFit Trainer (CCFT/CF-L3), USA Weightlifting Level 1

Filtering by Tag: Mobility Training

Lower Body Mobility Routine





Back to Basics: Recovery Day 1

The goal of this recovery workout is to increase circulation to many of the primary and secondary movers from the previous days' workout, increase range of motion and flexibility, and finally work on some core strength. You will gain much of your core strength and stability from squatting, deadlifting, overhead pressing, etc. but I believe that extra core-specific work is beneficial to keep a solid midsection, improving overall health and strength.

Warm-up

The warm-up is actually a series of mini-complexes. Each complex is to be done sequentially in its entirety before moving on to the next complex.

For example, if there are 3 exercises in the first complex, and you are to complete 3 sets of each exercise, it would look something like this:

Exercise 1
Exercise 2
Exercise 3

Exercise 1
Exercise 2
Exercise 3

Exercise 1
Exercise 2
Exercise 3

Break periods should be kept relatively short, moving from one exercise to the next in a timely manner.

Here are the complexes:

Warm-up 1
Band Shoulder Rotations (Lateral) 3x10/arm
High Knee Walk to Spiderman, with Hip Lift 3x6
Face Pull with Scapular Retraction 3x10

Warm-up 2
Hip Complex (6 exercises) 1x10 reps/exercise/leg

Warm-up 3
Roller Angel 3x10
Seated Pidgeon 3x30secs./leg
Band Pull-aparts (horizontal) 3x10

Warm-up 4
Toe Raise Stretch to Back Lunge 3x8/leg
Spider Lunges 3x8/leg

I by no means expect you to know how to do all of these exercises so make sure to watch the following video on how they are done.

Complex

Similar to the mini-complexes above, this complex should be done as a circuit, completing all 3 exercises sequentially before repeating for 3 total sets. Use the above video to learn how to do each exercise.

Ab Wheel Roll-out 3x12-15
An ab wheel is a very inexpensive tool to add to your gym or workout tool kit. If you don't already have one, this is the one I have (no affiliation). The goal with an ab roll-out is to train the core to do something that it is naturally intended to do - resist extension. Far too many core exercises promote torso flexion, an ab wheel will definitely challenge you in new ways!

Push-ups 3x12-15
Use whatever variety of push-up you wish here. Keep the repetitions lower (15 or less). I recommend intensifying by including instability rather than added resistance.

Rear Delt Raise 3x12-15
The rear delts are worked throughout this program via barbell rows as well as the mobility work during the warm-ups and recovery routines. Having said that, I really like this exercise to not only aid in stabilizing the shoulder but for aesthetics as well.

Foam Rolling

If you haven't already started, I highly recommend using foam rolling (myofascial release) as part of your recovery. Foam rolling at the end of the recovery day workouts is a perfect time to do so as your muscles and body are warm. I don't recommend foam rolling prior to the strength workouts as some research has shown that myofascial release can hinder strength output.

This looks just like the foam roller I have (no affiliation).





Back to Basics: Recovery Day 2

The goal of this recovery workout is to increase circulation to many of the primary and secondary movers from the previous days' workout, increase range of motion and flexibility, and finally work on some core strength. You will gain much of your core strength and stability from squatting, deadlifting, overhead pressing, etc. but I believe that extra core-specific work is beneficial to keep a solid midsection, improving overall health and strength.

Warm-up

The warm-up is actually a series of mini-complexes. Each complex is to be done sequentially in its entirety before moving on to the next complex.

For example, if there are 3 exercises in the first complex, and you are to complete 3 sets of each exercise, it would look something like this:

Exercise 1
Exercise 2
Exercise 3

Exercise 1
Exercise 2
Exercise 3

Exercise 1
Exercise 2
Exercise 3

Break periods should be kept relatively short, moving from one exercise to the next in a timely manner.

Here are the complexes:

Warm-up 1
Band Shoulder Rotations (Vertical) 3x10/arm
Walking Twisting Lunges 3x10
High Knee Walk to Spiderman with Hip Lift 3x6

Warm-up 2
Side Bridge Lift 2x30s

Warm-up 3
Roller Angel 3x10
Band Pull-downs 3x10

Warm-up 4
Figure-4 Sequence 1x4 pos.

Warm-up 5
Child's Pose 2x30s
orld's Greatest Stretch 2x4/leg

I by no means expect you to know how to do all of these exercises so make sure to watch the following video on how they are done.

Complex

Similar to the mini-complexes above, this complex should be done as a circuit, completing all 3 exercises sequentially before repeating for 3 total sets. Use the above video to learn how to do each exercise.

Hanging "L's" 3x12-15
Squat Cross Reach 3x8/leg
Stir the Pot with Knee Raise 3x12-15

Foam Rolling

If you haven't already started, I highly recommend using foam rolling (myofascial release) as part of your recovery. Foam rolling at the end of the recovery day workouts is a perfect time to do so as your muscles and body are warm. I don't recommend foam rolling prior to the strength workouts as some research has shown that myofascial release can hinder strength output.

This looks just like the foam roller I have (no affiliation).





Back to Basics: Recovery Day 3

The goal of this recovery workout is to increase circulation to many of the primary and secondary movers from the previous days' workout, increase range of motion and flexibility, and finally work on some core strength. You will gain much of your core strength and stability from squatting, deadlifting, overhead pressing, etc. but I believe that extra core-specific work is beneficial to keep a solid midsection, improving overall health and strength.

Warm-up

The warm-up is actually a series of mini-complexes. Each complex is to be done sequentially in its entirety before moving on to the next complex.

For example, if there are 3 exercises in the first complex, and you are to complete 3 sets of each exercise, it would look something like this:

Exercise 1
Exercise 2
Exercise 3

Exercise 1
Exercise 2
Exercise 3

Exercise 1
Exercise 2
Exercise 3

Break periods should be kept relatively short, moving from one exercise to the next in a timely manner.

Here are the complexes:

Warm-up 1
Band Shoulder Rotations (Lateral) 3x10/arm
High Knee Walk to Spiderman, with Hip Lift 3x6
Face Pull with Scapular Retraction 3x10

Warm-up 2
Hip Complex (6 exercises) 1x10 reps/exercise/leg

Warm-up 3
Roller Angel 3x10
Seated Pidgeon 3x30secs./leg
Band Pull-aparts (horizontal) 3x10

Warm-up 4
Toe Raise Stretch to Back Lunge 3x8/leg
Spider Lunges 3x8/leg

I by no means expect you to know how to do all of these exercises so make sure to watch the following video on how they are done.

Complex

Similar to the mini-complexes above, this complex should be done as a circuit, completing all 3 exercises sequentially before repeating for 3 total sets. Use the above video to learn how to do each exercise.

Windshield Wipers 3x12-15
Warrior 3 Row Press 3x8/side
Hanging Up and Overs 3x12-15

Foam Rolling

If you haven't already started, I highly recommend using foam rolling (myofascial release) as part of your recovery. Foam rolling at the end of the recovery day workouts is a perfect time to do so as your muscles and body are warm. I don't recommend foam rolling prior to the strength workouts as some research has shown that myofascial release can hinder strength output.

This looks just like the foam roller I have (no affiliation).





Back to Basics: Recovery Day 4

The goal of this recovery workout is to increase circulation to many of the primary and secondary movers from the previous days' workout, increase range of motion and flexibility, and finally work on some core strength. You will gain much of your core strength and stability from squatting, deadlifting, overhead pressing, etc. but I believe that extra core-specific work is beneficial to keep a solid midsection, improving overall health and strength.

Warm-up

The warm-up is actually a series of mini-complexes. Each complex is to be done sequentially in its entirety before moving on to the next complex.

For example, if there are 3 exercises in the first complex, and you are to complete 3 sets of each exercise, it would look something like this:

Exercise 1
Exercise 2
Exercise 3

Exercise 1
Exercise 2
Exercise 3

Exercise 1
Exercise 2
Exercise 3

Break periods should be kept relatively short, moving from one exercise to the next in a timely manner.

Here are the complexes:

Warm-up 1
Band Shoulder Rotations (Vertical) 3x10/arm
Walking Twisting Lunges 3x10
High Knee Walk to Spiderman with Hip Lift 3x6

Warm-up 2
Side Bridge Lift 2x30s

Warm-up 3
Roller Angel 3x10
Band Pull-downs 3x10

Warm-up 4
Figure-4 Sequence 1x4 pos.

Warm-up 5
Child's Pose 2x30s
World's Greatest Stretch 2x4/leg

I by no means expect you to know how to do all of these exercises so make sure to watch the following video on how they are done.

Complex

Similar to the mini-complexes above, this complex should be done as a circuit, completing all 3 exercises sequentially before repeating for 3 total sets. Use the above video to learn how to do each exercise.

Stability Ball Pike Roll-out 3x12-15
Lunge Kneel Knee Raise 3x8/side
Banana Kayak Twist 3x12-15

Foam Rolling

If you haven't already started, I highly recommend using foam rolling (myofascial release) as part of your recovery. Foam rolling at the end of the recovery day workouts is a perfect time to do so as your muscles and body are warm. I don't recommend foam rolling prior to the strength workouts as some research has shown that myofascial release can hinder strength output.

This looks just like the foam roller I have (no affiliation).





Train Like a German Soccer Star

I came across this fantastic article over at the New York Times the other day. The article discusses some of the theory and practice behind training a World Cup winning soccer (football) team. Beyond a few points that I will point out below, the article is cool to read through, especially if you are interested in not just working out, but training. There are small hints at periodizational training, macro, meso, and micro cycles, recovery, mobility, etc. Basically, a way for fitness nerds to nerd out.

Mr. Verstegen, the founder and president of EXOS, a Phoenix-based company that trains professional and recreational athletes and corporate executives, was appointed in 2004 by Jurgen Klinsmann, then the coach of the German team and now the United States coach. He was brought in to improve the players’ fitness, agility, nutrition and resilience. At the time, the Germans were at a low ebb by their high standards, having not won a World Cup since 1990 or a European championship since 1996. Mr. Verstegen said his appointment was met with widespread incredulity among German fans, news media and even some players.

I found this notable, especially when we highlight some of the other aspects of the article later on. Oftentimes, I find that individuals aiming to do a workout or start a workout program lose sight of forest because of all of the trees. In other words, training programs should be set up for an ultimate goal rather than individual workouts. I find that too many times individuals get so focused on how hard or enjoyable their one workout ought to be, rather than focusing on the long-term changes.

This is especially true of the program P90X2, which I have been adamant about since its release. That program, in my opinion, is a perfect example of the sum of the parts being greater than any individual workout. What I mean is that the program is designed to improve you from becoming better at specific things so that you can improve yourself rather than just getting a good sweat on. Sure, there are some great workouts there, but the true benefits come from the improvements in movement patterns and mobility.

Anyways, back to the article. Check out what Mr. Verstegen had to say when he was asked what a typical World Cup training session would look like:

It would depend on how close we were to the next game, but we’d often divide the structure into four stations, a mini-circuit, with a different exercise at each station. We might have the players do things like a T-Hip rotation exercise at one station and a miniband lateral walk at another. That’s where you strap a band across the thighs or ankles and walk sideways. We were ridiculed in 2004 when we had players exercise that way. But hip stability is essential for soccer performance and injury mitigation. People don’t laugh about it now.

Go back and read those last 2 sentences again:

We were ridiculed in 2004 when we had players exercise that way. But hip stability is essential for soccer performance and injury mitigation. People don’t laugh about it now.

That is exactly what the P90X2 program is focused on - hip stability. So why would some average Joe care about hip stability? Well, when you focus on hip stability, as well as other mobility-centric movement mechanics, you are become better at doing other things. When you are better at doing other things, i.e. running, walking, climbing, squatting, etc. you are less prone to injury and more prone to excelling - aka, being a badass.

Being better at movement allows you to break through plateaus and push your workouts and training to the next level. Some of you may be familiar with my entire series on getting the most out of P90X3. Well, in the coming weeks, I will be doing a similar series on P90X2 so that I can help those of you who are either unsure about X2, or are struggling with it to get the most out of the program and realize the potential of, what I consider to be Beachbody's best program, and possibly the best home workout program of all time.