Improve Performance & Prevent Injury with Mobility Training
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- Опубликовано: 6 янв 2021
- The goal of mobility training is to build a body that can handle the requirements and stress of hard training.
Engaging in regular flexibility training can assist in increased joint mobility, better posture, decreased back pain and a lower risk of injury.
0:56 10 neck rotation (left/right)
1:30 10 arm circles ( for./back)
1:50 10 swimmers (each)
2:25 10 arm flings (diagonal)
2:55 10 up, back ,over
3:24 10 4ct. Chain breakers
3:58 10 4ct. Jumping jacks
4:21 10 4ct. 1/2 jacks
4:47 10 4ct. Split jacks
5:15 10 arm rotations
5:40 10 4ct. Cherry picker
6:10 10 4 ct. Windmill
6:42 10 windmill/cherry picker combo
7:37 10 outer leg swings
8:00 10 knee pulls
8:23 20 butt kicks
8:40 10 leg swings (each)
9:15 10 inch worms
10:35 10 unilateral raises (each)
11:20 10 bridge sit up
12:20 10 hip step stretch
13:12 10 knee circles (left/right)
13:50 10 toe reaches
14:16 10 cherry picker combo
14:57 10 opposite Elbow to knee trunk twist
15:26 10 calf raise
16:02 10 ankle rotations (each direction)
Thanks brotha
Thank you, much appreciated.
Legend
Thanks man.
Please don't use music. The basic of the wolf is what I like most!
I agree Love your channel Iron Wolf
This music is ok.👌🏼
I Agree With That
Well.. music is good.. but this you cant call music, just annoying sounds.
In case no one else noticed: His exercises start at the head, and progress methodically down thru the body, to the feet. Everything done with a purpose. Love it 👍
Great content. More warmup, cooldown ideas pls. older wolves need it
Salute!
Thank you Iron Wolf.
From the Wolf Pack.
Get well soon. Sir.
7 days to go in the challenge. Can't believe how much strength I've gained in the last weeks. Not a newbie to fitness but the high reps really are something else. And the mobility and stretching is so important. My chest and biceps is tight as hell. Not complaining though. I salute you, Art, and the whole Wolfpack. Stay hard!
Awesome. Hey, is there a challenge for January? I couldn’t see a video about it.
Hi Wolfpack.. trust me..for all you younger guys & gals.. do this stuff to go the distance. I'm coming up 50 and doing these exercises enables me to do the workouts without hurting myself. When you're 20 it may only take a few days to come right. When you are older it can take a week or more to heal if you do something dumb.
After 40years old preparation for hard training isn't easy job.....
Iron Wolf, you a real one. Not too many YT channels show the importance of this and mobility training in general. Barely any. Salute and good day
Great reminder for all of us - advanced, intermediet or begginer to do not to forget what is as important as training 👍since i do proper warm up before and stretching after training i have no injury or stiffnes even after long workout. Thanks Art 👍Salute WolfPack 🐺 🌍
One of the most important aspects about Training - I hope all youngsters take your advices serious!!!
I never took it seriously. I guess i will. Thanks!
21, starting to take it more seriously.
17, I'm gonna be more serious now.
This is serious business 🧐
This has been my warm up ever since I found it on the Wolfs youtube. Been using it for 6 months plus and haven't had any injuries so far. Thank you Wolf!
this is exactly what I was lookin for. Excellent as always, Iron Wolf. Everytime I hear someone talk high rep calisthenics or being battle ready I send them your way
Great way to start out the day!! Thanks for sharing!
Much respect for the wolf in everything he's done for us 🙏💯
Man I cannot thank you enough. Going buy my hoody today with the 15% offer on. Thank you so much for everything. 🙏
Believe in your leader and follow his advice if you want to workout with him.
Art you are the best.
Art that was so spot on!
I have been warmin up with your 2 videos online for six months every single time, so this is great refreshing stuff!
Thank you so much me getting so much better!
I'm so psyched to try this routine on my rest day. Iron Wolf has never steered me wrong.
Iron wolf for president!
90 k👏💪congrats Art 👍 doing my mobility now. Salute 🐺🌍
This is a great routine!
Heads up on people doing neck rolls or any kind of neck stretching. Never force those movements. Don’t force range of movement that you don’t have, just do it often and little by little you’ll gain more mobility over time, this applies to any movement. Pain does not mean you’re getting more flexible. There is a discomfort in stretching but it’s will not be unbearable absolute pain. Be careful, proper fitness takes time and dedication, don’t try to skip steps or you’ll cause injury.
Follow the wolf at your current level and watch yourself improve! Carry on wolf pack!
Thank you Wolf! I need this to not only improve my performance and workout but to improve my flexibility! People really really underestimate that cooling down and stretching is not important.
This routine is awesome. Use before all my workouts. Thank you
I've been doing this routine everyday as a warmup before workout or as a morning routine on rest days for more than a week. Excellent routine! Really oils you up 💪👌
Thank you wolf 🐺
Wolf, you are all of we need! 🐺 ty sir
Thank you 🙏🏻
Hip step stretches are exactly what I needed from this... The burpees have given me lots of hip tightness.
Great as always. Be save thank you Mr 🐺 🐺. NYC.
perfect for after a workout...I will add this for sure right before stretching.
Love this iron wolf. New to your content and I absolutely love it. I’ve been working out since I was thirteen but somewhere in the mix I began smoking and popping pills and I really hurt my body. Nowadays I’m trying to be as healthy as I can be and you help a lot with that. Love the content never stop doing what you’re doing.
Good for you brother
Thank you for everything IW. From the bottom of my heart.
You welcome
One of the best mobility Training ever, my back & neck problems are getting better every time ! Thanks for your knowledge Wolf ! Stay safe & healthy !
I used to start weight training with a cold start, no warm ups or anything, straight into barbell b.p. I have recovered, thankfully, from tennis/golfers elbow (gets sore still) and impinged shoulder. I follow a warm up routine now religiously every time I workout. What's 10 minutes to your workout compared to 6 months of no workout. Think about all the progress that'll go down the drain just because you don't warm up or stretch or take the time to care about your muscles and ligs etc. Good work Wolf, will be following you too
Thank you Wolf.
So much respect to u. I work pulling unit in oil field gonna give this a try before work.
You've helped millions. Let's get this. Doing everything I can to help get you to 100k. Let's go
A good warm up takes your work out to a whole new level! 🐺
Semper Fi! You are an inspiration and massive motivator! Thanks for the videos!
I've been doing warm up and cool downs the past 2 days I remember what you said in the clip a few days ago about the importance of it.
God bless everyone
Thank you Iron Wolf.❤
Outstanding! Thank you.
Thank you. Like most, with my responsibilities, I can’t afford the cost in money or time to go to the gym like I used to. Your philosophy of your body being your gym is life changing for me. I now get in a good workout at home when I’d just be pulling up at a gym. Thank you for taking my excuses away.
Salute brother, glad I can help
One thing I always seem to neglect during a workout is the warm ups and mobility side. Going to follow this.
45 mins of CV 1 was tough today struggling with lockdown in England, ironwolf keeping me sane 🤯🤯
Prayers.
I feel you MrChoc. I'm also in UK in Birmingham. Complete joke what's going on here. Keep positive and stay strong. You are not alone
I did the exact same workout today. 💪
@@Nathan-tp5fc what do you mean it’s a complete joke?
@@smallville8865 99% worldwide survival rate for covid.
Thanks for the free content..👊
Iron Wolf never disappoints man!! Strong mind & Iron Body
Great video. I underestimated execises like these and paid the price. No i do the every cardio day and keep feelinh vetter and better. I will do this programm because its done in 15min and covers all critical joints. After that you can go all in, whether its „soccer“, rugby, parkour or an off track run with weights.
Mobility every day - never underestimate it!
Just wanted to throw in a little tip when balancing on one leg. its great to focus on an object or maybe different color tile. Definitely works try it out.
Nothing slows progress like an injury.
Exactly battling one now
I did this this morning before I did your Marsoc short card, 3 rounds, everything Iron Wolf 💪💯 honestly I don't know where a lot of people would be these days without people like you you have just brought so much to certain people more than you know and I'm one of them
This is good for December Challenge 2021. Almost hurt myself yesterday. Have to remember to stretch.
Been waiting for this new warm ups great video 👍💪👊
Thanks for your instruction! these videos are awesome for times like these, current culture teaches us to over complicate everything
Starting to get into the long endurance burpee workouts, they're killer. I need to start working on my mobility more so I appreciate this
This is the key
10x for ur reply , wish I m still your age 😁
45,5'10, 190lbs. Always done weights, but I like your idea & I m doin burpees 4 times a week & 2 days weights. Salute my friend !!!
Thanks for this new warm up and rest day routine with some new great exercises
Salute
i learned something new today thanks!!🐺
This is exactly what I was lookin for. Thanks for the video
Salute brother
Definitely helped me mentally
so far so good man, all your videos are always good to watch....your tats and the black socks brought me here
Great as always thank you for posting this 🙂
seriously, about a year ago I had serious problems with shoulder, wrist and back pain. started doing this every day, as a warm up or just if I wanted to have a rest day but keep moving a little. The results: no more joint pain, even as I increased my workout volume a lot
I do this workout with you ! Super !
i like it man :) Thx for the free program :P i know theres people dont get it how lucky they are to have someone who Give them His time like you ! Thx man :)
I was looking for this!
thanks for this Master Piece on mobility training, i did them all only to realise that i got issues with the mobility in my shoulder so i am definitely adding sum if not all to my training.
Salute brother, they will help
straight from repcity to elasticity 💪
Iron Wolf. Sir.
This is ace!
Craig White. GB. Must fully incorporate this entirely. With deck of cards Burpee's every other day right here:)
Thank you. Sir.
This one is great, I'm glad you also added some mobility and stretching for the legs too, will be very useful for my running, thanks Artur 🙏💪🐺
#roadto100k
Salute Martina
Salute Artur!
It's crazy to think when I was in PE class as a kid, we used to do all these. Fundamentals are just too important. The constant planes of movement doing these is literally what the body needs. Quality vids wolf.
Thank you, salute brother
i was thinking the exact same thing... nowadays they dont even have PE.
Some movements were repetitive but still a great mobility warm up drill, basically bullet proofing your entire body for a workout
Thank you for watching my RUclips video
I was just on that same exact court PTing earlier this year. Just missed ya. Would’ve been dope to meet you and to get a workout going. I’m out of the corps now but semper fi brother!
Just did it, great stuff
The music is totally unnecessary but it's an awesome video! Love your content wolf!
At the end you always go back to basics 💪
Damn IronWolf, I wanted to see you shoot some hoops !!! 😜 Thanks for this video, VERY useful 🙏
🔥🙌🔥 Thanks Art!! #TRUEcareandconcern #ALWAYScomesinclutch #NOBODYgetsleftbehind #LEADbyexample #classact #NGAF #nofluff #teamironwolfhasitBEST #roadto100k 🐺
Outstanding i have learnt so much from iron wolf
Thank you sir, really needed this
The real deal, I appreciate the content!
I really like mobility stretching, it helps alot...this is a really nice selection, thanks.
Salute
@@IronWolf84 Salute 🙌
Thanks Broo 💪🏻
Right to the point, appreciated!
Always brother
Looking awesome. Would you make a morning routine when you wake up and bed routine?
Wind mill cherry pickers cool exercise just tried them had some slight back issues for a few days will defo add them thanks 🐺👍👍
They'll probably irritate your back.
@@folksurvival it's just some tightness in mid back doing more stretching seems to have worked
Got my son an Iron Wolf shirt for Christmas. Today i ordered one for me.
Thank you for the support brother
Coming back to hit this with you now. Salute
Great little session. #superneccessary
Good recovery day!
Really Excellent 😆
It would be great to create new kettle bell and burpees workout
Keep pushing wolves! 🔥🔥
Thank you, all love.
Tanks for sharing 💥💥
Salute !
thanks wolf
bro...I had to subscribe!! Good Ish!!!
20210107: 4 x 400m sprints, 20 min circuit (calisthenics) w/ 20 lb vest, 10 min mobility/stretching. Keep the sustainment Wolf Pack.
Pure gold
Rock on man!
Very helpful. Love it. Can you explain me the exercise you do at 12:25? I don't understand whether is for triceps or back and how to properly do it. Thanks
For both
what watch are you using for daily use? Back in the day we had timex ironman, basic Gshock Square or whatever the BX/PX had available.
Does anyone know if he plans to post another month regime at any point? December was great.
January challenge....nowww...we need it bro
Thanks for read it!!!!!!amazing dude