Bowerman TC Functional Mobility Routine

Bowerman at Home S1_01 - "FUNCTIONAL MOBILITY"
Join BTC Camp Director and Elite Coach, Elliott Heath, as he takes you through our club's tried and true mobility routine that is certified to get you a movin' and a shakin'.
Time: 15-20 minutes
Requirements:
8ft x 8ft space
Pillow, foam roller, 2-6 pound medicine ball or similar
In times of uncertainty it is most important to boil it down to the basics and create simple routine. Right now, many athletes are spending more time inside sitting or in one position for extended periods. That makes functional core mobility more important now than ever. If you are looking for an easy routine to keep your body mobile, but also a routine that can be really beneficial in full training, follow along with our BTC Summer Camp Director and BTC Elite Team Coach Elliott Heath for 15-20 minutes of exercises. While core work is often promoted as a very difficult strength building process, this routine focuses on getting the body loose and mobile from your shoulders to your knees. It’s a routine that can be done every day of the week and is great to do before going out for a run or after a long sedentary day.
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Music:
- www.bensound.com
- Fireproof by Summerland ( open.spotify.c... )

[@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 !

[@karinjessop1046]

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

[@merr___7579]

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

[@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

[@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!