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hi my name is chris brumed and this is
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kay and we're here today doing a my
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protein masterclass video
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we're going to go through five mobility
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exercises for you to try before your
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so the first exercise we've got for you
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in this exercise you're gonna start
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standing make your way down into a press
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hold fully extended and from there take
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your right foot forward and step it
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next to your hand or as near to it as
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it's important that you get to this
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so we can really open up because from
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there i want you to try and drop your
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hips and lift your chest
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and then it really accentuates a stretch
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in your groin on the front leg and your
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hip flexor on the back click
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from there we're going to take the front
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and then change sides
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i want to hold this for a few seconds
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and slowly transition back and forth for
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and you really feel your hips open up as
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through each repetition
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if you just bring that back to the start
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position for me to hold there so some
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people will struggle to get their foot
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drop down to your knees
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and then try stepping your right foot
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so you get it to the position you can go
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to and then try and lift the back leg
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you may see some people are a little bit
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higher up if they're up here struggling
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with flexibility so all you'll do is try
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and work overtime to bring that lower
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lifting the chest and really try and
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open that position up
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and you'll feel it start to loosen that
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front hip and that back hip flexor
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and that's grinders so it really loosens
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the next exercise we have is walkouts so
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walkouts are very simple you can stand
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getting the stretch to the hamstrings on
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walk forward and drop the hips into the
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ground to really open up the front of
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ideally locking your head back as well
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from there going to reverse the movement
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feeling the hamstrings loosen as you go
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to the top standing right up
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just hold there for a second
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some people will struggle to reach down
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to the floor in that manner because
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they're a little bit tight to the back
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of the body if you are don't worry about
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bend your knees so if you try going down
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now with a bit more of a knee bend
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some people may be like this
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which is absolutely fine you're still
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just trying to get as much movement as
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you can and improve it over time then as
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you come back up on this one especially
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try and keep your legs as straight as
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you can for as long as you can
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which will just help loosen off through
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the hamstrings as you come up
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but just try and develop that movement
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if you are struggling i know some of you
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will be in a bit of a different position
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that's fine but just try your best to
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get as close as possible and make it
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as you're down and back up to the top
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for the next exercise we're going to do
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pushing your knees out to side to really
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the inside of your legs and set you into
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that squat position for exercises during
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your session so if you just squat down
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take your feet nice and wide and then
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just focus on pushing the elbows into
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the knees pushing them out to the side
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some people will struggle to get into
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so for some people it might be a little
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a little bit and around your back
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some people will be a little bit more at
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this position but you want to try and go
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as low as you can so if you try and just
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get into that position open up as much
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and just hold it and then maybe come
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and then try and repeat if you're
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struggling to get that position
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if you're someone who is quite easily
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able to get into it just one time
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through might be enough if you're really
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struggling to get there i'd say go
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through it for a few repetitions
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hold him for a good five to ten seconds
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if you're at that maximum reach and you
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feel you can get more if you come back
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you could hold the plate and go down to
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the same position and obviously your
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hands are going to be wider and then as
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you push out you'll be able to get your
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knees that little bit further again so
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that's a more advanced technique if you
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are able to do a little bit more than
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the basic one we've got there
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for the next exercise we're going to do
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some toe touches and then reach into the
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sky so this exercise is especially
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effective if you've been sat down a lot
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in the day because obviously you're
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going to be quite tight through the
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hamstrings and through the front of your
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body if you've been slouching at a desk
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or anything else of that nature
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so for this dead simple all you're going
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to do is reach down to the ground
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and then you're going to feel a stretch
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through the hamstrings in your lower
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back just reach as far as you can if you
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can get your toes fantastic if not
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that's fine it's going as low as you can
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hopefully lower each rep
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from there you're going to go up to the
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top and reach right up to the sky and up
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and back and really open up the front of
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and then just continuing that
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so it'll really open up your body ready
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for your exercise session
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okay guys the last exercise we've got is
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the cat and the cow if you've ever done
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yogurt you'll have done this movement
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it's dead simple just gonna go down to
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on all fours and from there
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we're going to go up to the top first
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so if you imagine just coming
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right up as high as you can as high as
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you can trying to bend your back think
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bad posture and crunching your abs and
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then reverse it going down to the ground
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chest up and really trying to flex
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through the spine and just moving up and
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down through these positions
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and it's just trying to get that
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midsection moving as much as possible a
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lot of people are tight through there
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so to finish a warm-up with this
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movement is going to allow you to get
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into much better positions when you go
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into the exercises during your session
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and just move through a few times
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i'd say at least 10 times each way
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and from there you'd literally just walk
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back at the top ready for your session
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okay guys that brings us to the end of
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i hope you find it useful give those
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exercises a try before your next session
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and please remember to like the video
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and subscribe to my protein youtube
