Mobility Drills

FITNESS MOBILITY DRILLS AND ROUTINES Featuring Funk Roberts and Coach Woody

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Medical Disclaimer Please Note: The recommendations in this and any other document are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this or any other program or if you have any medical condition or injury that can possibly worsen with physical activity. If you have any pre-existing back or physical injury, DO NOT START THIS PROGRAM until you have full clearance from your physician. This program is designed for healthy individuals 18 years and older only. The information in this document is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. Marc “Funk” Roberts, or anyone associated with Funk Roberts Fitness Ltd advises readers to take full responsibility for their safety and know their limits. Before partaking in the exercises in this or any other program, be sure that your equipment is well maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don’t perform any exercise unless you have been shown the proper technique by a certified fitness trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. Don’t perform any exercise without proper instruction. Always do a warm-up prior to any exercise including but not limited to interval training. See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including but not limited to Funk Roberts Fitness Inc. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician immediately. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you don’t use this or any other program, please follow your doctor’s orders.

Waiver & Release of Liability (READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THIS MANUAL) I UNDERSTAND AND ACKNOWLEDGE THAT THERE ARE RISKS INVOLVED IN PARTICIPATING IN ANY EXERCISE PROGRAM AND / OR ANY EXERCISES CONTAINED WITHIN THIS MANUAL IN CONSIDERATION FOR BEING ALLOWED TO UTILIZE THE INFORMATION IN THIS MANUAL. I AGREE THAT I WILL ASSUME THE RISK AND FULL RESPONSIBILITY FOR DETERMINING THE NEED FOR MEDICAL CLEARANCE FROM MY PHYSICIAN AND OBTAINING SUCH CLEARANCE, THE SAFETY AND/OR EFFICACY OF ANY EXERCISE PROGRAM RECOMMENDED TO ME, AND ANY AND ALL INJURIES, LOSSES, OR DAMAGES, WHICH MIGHT OCCUR TO ME AND / OR TO MY FAMILY WHILE UTILIZING THE INFORMATION IN THIS MANUAL AND TO THE MAXIMUM EXTENT ALLOWED BY LAW I AGREE TO WAIVE AND RELEASE ANY AND ALL CLAIMS, SUITS, OR RELATED CAUSES OF ACTION AGAINST FUNK ROBERTS FITNESS OR FUNK ROBERTS, ,HIS EMPLOYEES, FOR INJURY, LOSS, DEATH, COSTS OR OTHER DAMAGES TO ME, MY HEIRS OR ASSIGNS, WHILE UTILIZING ALL THE INFORMATION OR PARTAKING IN THE EXERCISES CONTAINED WITHIN THIS MANUAL OR VIDEO LIBRARY. I FURTHER AGREE TO RELEASE, INDEMNIFY AND HOLD FUNK ROBERTS FITNESS AND MARC FUNK ROBERTS FROM ANY LIABILITY WHATSOEVER FOR FUTURE CLAIMS PRESENTED BY MY CHILDREN FOR ANY INJURIES, LOSSES OR DAMAGES.

FITNESS MOBILITY DRILLS AND ROUTINES In this guide you will find mobility flow drills and warm up routines that you can use prior to training. Mobility Flow Drills Bodyweight Flow drills are great for warming up as they increase the body’s temperature and take the body through activation and ranges of motion needed for the workout. They can also be used as an exercise themselves and you can be as creative as you want! Fitness Flow # Exercise 1 Hand walk out 3 - 5 reps 2 Down dog 3 - 5 reps 3 Up dog 3 - 5 reps 4 Grasshopper step and stretch (both sides) 3 - 5 reps 5 Straight leg Hip abduction (both sides) 3 - 5 reps 6 Mountain climber step with T-spine rotation (both sides) 3 - 5 reps 7 Push Up 3 - 5 reps 8 Hand Walk back up to start position 3 - 5 reps 9 Bodyweight Squat 3 - 5 reps 2017. Funk Roberts Fitness Mobility Drills and Routines // www.funkrobertsfitness.com Work 01

FITNESS MMA Flow #1 With MMA Fighter Andy T # Exercise Work 1 Forward roll to push up 4 - 8 reps 2 Wrestling Sit through – 2 per side 4 - 8 reps 3 Roll Back 4 - 8 reps 4 Floor Glute bridge reach over – both sides 4 - 8 reps 5 Backwards roll to stand 4 - 8 reps 6 Wrestling Sprawls 4 - 8 reps MMA Flow #2 with Coach Woody and Coach George Hickman # Exercise 1 Bodyweight Squat 2 Walkouts 3 Push Ups 4 Lunge to T-Raise (both sides) 5 Sit Thrus x2 6 Roll Back to Wide Leg Stretch x2 7 Hand Walkback 8 Wrestling Down Block x2 9 Sprawls x2 2017. Funk Roberts Fitness Mobility Drills and Routines // www.funkrobertsfitness.com Work x2 x2 02

FITNESS Mobility warm up – For anybody to use Perform each exercise one after the other for one full round. 01 Arm circles 10x forward, 10x backwards 02 Chest opener – 10x 03 04 Chest opener (2) – 10 x in both directions 05 Hip circles – 10x forward 10x backwards 06 Fire Hydrant – 10x per leg 07 Mule kicks – 10x per leg Focus on trying to scape your shoulders against your ears – full range of movement – mobilisation for the shoulders. Arms at chest height opening up – stretching out the chest, biceps and shoulders Same as opener 1 apart from alternating at a diagonal angle Body circles – 5x in each direction Full range of movement – circling the upper body – mobilisation for the lower back, hip girdle, and activation for the hamstrings. Arms stay straight, shoulders square, flat back, tight core - mobilisation and strength for the hips and groin. Same position as the hip circles - fix leg at 90 degree bend and raise it out to the side as high as your hip will allow – mobilisation and strength for the hips and groin. Keep hips square, fix leg at 90 degree bend, drive knee up towards your chest then kick behind, concentrating on squeezing your glute at the top of the movement. – Glute activation and groin/hip flexor mobilisation. 2017. Funk Roberts Fitness Mobility Drills and Routines // www.funkrobertsfitness.com 03

FITNESS 08 Kneeling sit back and roll throughs – 10x Sit back on to your heels keeping your arms straight and keep your head in neutral spine position. From here roll forward almost scraping your chin and chest to the mat – hips down chest up then transition back onto your heels. – stretches out the lats, abdominals and hip flexors and actvates the shoulders and chest 09 Reach throughs – 10x per side 10 Scorpion Stretch – 10x per side 11 Push up – 10x 12 Push up plus – 10x 13 Reverse Scorpion – 10x per side From all fours position, choose one arm and thread it underneath the other, reaching as far as you can, forcing the back of your arm and shoulder to the mat, alternating each side. – mobilisation for the spine, stretches out the lats and rear deltoids. From a lying position, arms out to the side, bend one leg up at 90 degrees and bring it across the back of the body towards the opposite hand, keeping both shoulders to the mat the best you can, don’t hold your breath and alternate legs. – mobilisation for the spine Hands just outside shoulder width, screw hands into the floor to create tension in the shoulders and chest, in turn this forces your elbows back creating a safer, stronger push up. Drop chest to the floor and then push the ground away back to the starting position – Activates full body especially core, chest, shoulders, triceps. From push up position keep your arms straight then drop your chest towards the floor, bringing your shoulder blades together, from here raise back up, opening your shoulder blades again – activation for the full body but concentrating on the upper back Lying on your back, arms out to the side forming a ‘T’ position. Raise one leg up and keep it bent at 90 degrees, from here take it out away from your body then across the body. – Opener for the groin, mobility for the spine. 2017. Funk Roberts Fitness Mobility Drills and Routines // www.funkrobertsfitness.com 04

Funk Roberts Fitness Mobility Drills and Routines // www.funkrobertsfitness.com 01 MOBILITY DRILLS AND ROUTINES In this guide you will find mobility flow drills and warm up routines that you can use prior to training. Mobility Flow Drills Bodyweight Flow drills are great for warming up as they increase the body's