Bowerman TC Functional Mobility Routine

[@christopherguerrero845]

Great routine for my back. For those want to keep doing the routine and need the list:
-back bugs 15 x each side
- leg rotation back bugs 15 x each side
-leg swings (starting slowly, gradually increase) 2-3 minutes
- scorpion kicks (starting slowly, gradually increase) 2-3 minutes)
-tripod twists 15 x each side
-cat/cow pose 10x each
-Child's pose 3 deep breaths
-"fire hydrants" (I thought these were called donkey kicks?) 15 x each side
-thread the needle 15 x each side
-cat/cow pose 10x each
-child's pose 3 deep breaths
-table tuck extensions 15 x each side ; last rep hold for 5-10 seconds
-seated spine twists 10x each direction
-reach up 10 reps hold for 10 sec last rep
- pretzel twist 15 x each direction
-glute bridge 15 reps last rep hold for 15 seconds

[@jgt1120]

Workout starts at 2:18 for repeat views

[@adamede9316]

Dam I can run a sub 4 mile now thanks !

[@BurksArribaRunningAwareness]

Thank you!
Asante!

[@karinjessop1046]

Thank you! so basic but the things all busy runners forget!

[@pdxrunner7364]

I thought Fire Hydrants were when you lifted each leg up to THE SIDE. When you lift it up behind you, aren’t those Donkey Kicks?

[@fcprivate3014]

Yeah I agree that's what I thought too.

[@chacharoni]

thank you. great set of exercises. freed up my lower back which is a constant issue

[@merr___7579]

This absolutely destroyed me, going to really work on my mobility after this

[@fikri408]

We need S2

[@deborajacquesvieira2632]

Amazing

[@cameronjacobs1442]

Do you guys have a list of all of these?

[@AleTheDLT]

When you favorite song is 6 min long

[@sawsy3863]

how frequently should you do this?

[@Clift0n]

Atleast Three times a week it you’re serious ab running and/or are in a high volume training block

[@sawsy3863]

@@Clift0n haha I've quit running since this comment🤣 Got into powerlifting and now I hold my age group record. Thanks tho!