Upper Body Mobility Circuit!

Look after your joints and improve your mobility after an upper body session, or on your next active recovery day with this cool-down!
Wrists and elbows especially tend to get ignored when it comes to priming your joints and cooling down post-workout, although they need a great deal of care, especially with Kettlebell training or Combat.
Just one round of this circuit should give you a taste of what needs some more TLC.
MOVEMENT 1.
Wrist Pin Elbow Screws (6 Reps/Direction)
Start on all fours with your hands planted on the floor, shoulder width apart. Turn your elbow pits so that they are facing forwards (without moving your hands), and then turn them out so that your elbows are facing out to the sides. Bend the elbows (lower your chest to do so-maintaining a straight spine), bring them back so that they're facing behind you (as if you’re doing a push up), straighten them whilst bringing them back to the starting point. Turn your elbow pits so that they face forward again, repeat for 6 Reps, and then change the direction of the elbow circles (reversing the movements).
MOVEMENT 2.
Wrist Pin Elbow Screws (10-20 Reps/Arm)
On all fours, pin one wrist down (palm facing upwards) with your other fist. Rotate the elbow pit inwards and outwards for 10 reps, making sure that you keep the rest of your body still, and your arm locked out. Repeat for 10-20 Reps depending on comfort (1 Rep = turn in and out).
MOVEMENT 3.
Wrist Peel/Walk (60 Seconds)
Resting on your knees, turn your hands towards you as much as you can, so that your palms are on the floor, and your fingers are facing your knees. Start to walk one wrist at a time further away from your body. Go as far as you can go without the palm not being able to be placed fully down on the ground. Start to walk both wrists back towards you, and then repeat.
MOVEMENT 4.
Alt. Child's Pose with Reach (6 Reps)
Sit back on your heels with your arms reaching out in front of you. Keeping your head tucked in, reach both arms over to the left on an inhale (right hand should be in a saw position, reaching past the left hand). Exhale and sit back on your heels whilst still reaching with both arms. Inhale and repeat on the opposite side. keep alternating for 6 slow Reps.
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Make sure that you're breathing deeply and slowly, and that your breath is connected to your movement.
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For more Mobility & Bodyweight Circuits, head over to my IG pages for DAILY CONTENT!
/ steph.rose.phase6
/ phase6fitness
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For Bodyweight and Kettlebell Programs, head over to our Phase SiX webpage:
www.phase6online.com/programs/
Thanks for watching! :)

[@whole-beingcoach]

Wonderful!!! Thank you! I love the videos you share.💙

[@ximenamobandflow]

Great mobility workout. Thank you guys for being such an inspiration! You guys rule!

[@arborside242]

Now I can do movement 4. I like watching all your moves with so much flexibility. Maybe someday I can do these moves.

[@TreforTreforgan]

This is good stuff. I’m considering which of your programs to buy online.

[@tamaramartinezfuentes430]

Como lograr el segundo movimiento no se me movio el brazo esta rigodo, lo siento asi, debo practicar mas??? Helpme.

[@redskies1231]

I broke my left wrist 8 weeks ago. Watching those wrist exercises looks painful 😢

[@handsomestik]

I am guessing you haven't had a doughnut in 20 years or anything sugary or fatty ?