I’m really excited for today’s post because it includes an awesome guest appearance by fellow At Steak Powerlifting team member Harold Gibbons (along with some help and encouragement from the always lovely Miss Juliet and the superb camera skills of Kyle Yberg).
In the following video Harold is going to take me through a bang for your buck mobility drill that can be performed in a small, confined space. The cool thing about this drill is that it isn’t just pre-workout specific, it would be perfect for anyone who works in a small office space or cubicle to do to keep themselves mobile while sitting for long periods throughout the day.
(Disclaimer: We were AT a powerlifting meet – so there’s a bit of background noise – and had been there for 8 hours already, we were running on little sleep and Harold and Kyle had competed the day before. SO things do get a little goofy in the video, outtakes are included, but don’t let that distract you, we just think life is more fun when you don’t take yourself too seriously.)
So to lay it all out:
- Downward dog into alternating deep spiderman lunge with overhead reach (with outside arm) x 3-5 reps/side
- Kneeling rockback x8
- Split stance adductor mobilization x8/side
- Quadruped extension-rotation x8/side
If you were planning on using this for your actual dynamic warm up, it would be beneficial to add in a few more lower body and glute activation drills, maybe a quadruped bent knee extension, hip circles or fire hydrants or flip over into a supine position and perform a set of glute bridges. (Because you can never have enough glute work!) There are infinite ways you can play around with this drill, add to it and make it better suited for your own posture, limitations and training.
(Harold Gibbons believes that proper training has the power to dramatically improve quality of life, and can be the difference between surviving and thriving. He holds B.S. in Health and Physical Education, is a Certified Strength and Conditioning Specialist and Certified Personal Trainer with the National Strength and Conditioning Association. He loves Harry Potter, has a man crush on Ryan Gosling, and eats scrambled eggs for breakfast almost every day.)