Part 3: Kickstart Your Fitness: Mobility & Recovery

Part 3: Kickstart Your Fitness: Mobility & Recovery

Maria Sollon, MS, PES, CSCS

The final chapter of the Kickstart Series is here! This Mobility & Recovery routine is the key to helping your body recharge, restore, and maintain peak performance. As you move through dynamic stretches and recovery techniques, you’ll feel your muscles loosen, your movement improve, and your energy renew. This is where all your hard work comes together, preparing your body to stay strong and resilient for the challenges ahead.

Kickstart Your Fitness Series Overview

The Kickstart Series is a three-part program designed to help you build strength, endurance, and confidence using your Total Gym.  This program is designed for all fitness levels and it offers a progression-based approach to help you master each routine before advancing.  Each blog in the series contains specific information and a workout that you can master and progress with time.

Here’s what the series includes:

• Blog 1: Kickstart Your Fitness: Lower & Core
• Blog 2: Kickstart Your Fitness: Upper & Core
• Blog 3: Kickstart Your Fitness: Mobility & Recovery

If you missed Parts 1 and 2, no problem! Click here to revisit the Lower Body & Core workout and here for the Upper Body & Core workout so you can start from the beginning.

To maximize results, alternate the Upper Body & Core workout with the Lower Body & Core workout on non-consecutive days throughout the week. Incorporate the Recovery & Mobility workout alongside your strength sessions or on separate days to promote balance and recovery.

Take time to learn and perform each workout in the series so that your muscles are able to adapt to the movements.  Once you feel confident and proficient, you’ll be ready to integrate all three workouts into a complete fitness routine that truly “kickstarts” your fitness journey.

The Importance of Mobility & Recovery

Mobility and recovery are often overlooked but are the essential components for optimal performance. Mobility ensures your muscles and joints move through their full range of motion, which improves posture, reduces stiffness, and enhances your ability to perform exercises with proper form. Recovery, on the other hand, is how your body rebuilds and strengthens after training. It reduces soreness, prevents injury, and allows you to continue progressing.

By combining these elements, this workout helps your body recharge, while reinforcing the flexibility and control needed to excel in both fitness and daily life.  Mobility and recovery aren’t just add-ons, they’re the foundation for sustained progress!  That said, let’s get your body moving with motion your muscles will love.

Mobility & Recovery Workout

This workout focuses on controlled mobility movements and dynamic stretches to improve flexibility, stability, and muscle recovery.

ACCESSORY: Squat Stand, Cables, Medium Level set up

Directions:

• Perform the exercises in a continual flowing format with minimal rest between.
• Utilize your breath as you move slowly, with complete core control and stability.
• Complete 5–10 reps per exercise and on each side.
• Rest, recover, and repeat the flow routine for more rounds if your time permits. (1-3 sets)
• Be sure to adjust the incline to accommodate your strength and flexibility level.
• Aim to perform this mobility workout 2-4 times per week.

Now that you have all 3 workouts, you can create a workout schedule to ensure you maintain consistency! For example, you may want to incorporate this Mobility & Recovery routine along with the other workouts in this series.  Alternatively, you may want to perform it as a stand alone session on separate days, OR you can incorporate it in conjunction with your current routine!

Be sure to check out the video to see a demonstration of how these exercises are performed on your Total Gym.

Do the following 1-3 exercises on one leg, then repeat 1-3 exercises on the other leg.

1. Reverse Kneeling Lunge + Hamstring
2. Reverse Lunge Rocks + Twist
3. Half Frog Slides

*ATTACH CABLES & LOWER LEVEL

4. Surfer Row (go slow!)
5. Double Flies (Alternate Single-Arm Chest & Bk Fly)
6. Torso Circles (Right/Left)

Wrapping Up the Kickstart Series

Well done for kickstarting your body into gear and starting the year with a movement program!  By completing the Kickstart Series, you will have learned and mastered a comprehensive program designed to build strength, stability, and mobility across your entire body!  By staying committed to these workouts, you’ve created a solid foundation for continued progress.

Remember, fitness is a journey of consistency and growth. Use these workouts as a stepping stone to challenge yourself further, explore new routines, and stay dedicated to feeling your best.

You’ve got the tools, now keep moving forward with confidence and strength!

Best Always,

Maria

@GROOVYSWEAT  

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