Crush Your Week: 5 Performance-Training Mobility Workouts
Spartans can train arms, legs, and core day in and day out, but excelling on the race course proves difficult without fail if proper functional joint mobility is ignored throughout the training process. This week's five workouts, courtesy of Spartan SGX Coach Jonathan De La Orta, feature mobility exercises executed at high intensity that will improve the performance of your training, engage the proper muscles, and evenly distribute weight across the body both on and off the course.
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What are the benefits of mobility workouts?
There are plenty of benefits of adding mobility training to your weekly workouts, including:
- Injury prevention
- A strong core and improved posture
- Stabilized joints
- Increased range of motion through aging
- Improved flexibility and overall functional fitness
Workout: Monday
In this pyramid workout, you'll start with 1 rep of each of the following two movements, then increase by 1 rep each circuit until you reach 10 reps of each. Then, descend by 1 rep per circuit until you reach 1 rep of each movement again.
- Explosive squats
- Lateral squats
Workout: Tuesday
In this pyramid workout, you'll start with 1 rep of each of the following two movements, then increase by 1 rep each circuit until you reach 10 reps of each. Then, descend by 1 rep per circuit until you reach 1 rep of each movement again.
- Side kick throughs
- Front kick throughs
Workout: Wednesday
In this pyramid workout, you'll start with 1 rep of each of the following two movements, then increase by 1 rep each circuit until you reach 10 reps of each. Then, descend by 1 rep per circuit until you reach 1 rep of each movement again.
- Push-ups
- Crab toe touches
Workout: Thursday
In this pyramid workout, you'll start with 1 rep of each of the following two movements, then increase by 1 rep each circuit until you reach 10 reps of each. Then, descend by 1 rep per circuit until you reach 1 rep of each movement again.
- Lateral apes
- Kick sits
Workout: Friday
In this pyramid workout, you'll start with 1 rep of each of the following two movements, then increase by 1 rep each circuit until you reach 10 reps of each. Then, descend by 1 rep per circuit until you reach 1 rep of each movement again.
- Frog squats
- Plank jumps
