Mobility Training Home Workout to Build Lean, Useful Muscle

If you’ve noticed a rash of social-media trainers scrambling to add “movement coach” to their profiles recently, you’re not alone. There’s a good reason for it: more and more athletes – with UFC featherweight champ/motormouth Conor McGregor leading the charge – are focusing on training movements, rather than muscles, to improve full-body co-ordination and build real-world strength.

Thankfully, though, you don’t need to put yourself at the mercy of a man with a topknot and a full-time Instagram habit. The home workout here, designed by bodyweight training expert Todd Kuslikis, will get the job done with minimal fuss and absolutely no chanting. Shirtless selfies: optional.

How it works

This is a full-body workout, designed to teach your body to work as a unit. Do it at low speed for one round to get used to the movements, then up the pace to burn fat and build cardio.

Directions

Do each move for 30 seconds, then repeat the whole circuit, giving a five-minute round. Rest for one minute, repeat twice, then collapse to the floor as necessary.

1. Helicopter

Mobility training home workout, move one, helicopter

Start in a press-up position but with your feet wider apart than normal. Bring one hand up to your head, then swing your raised elbow towards your other arm and back again – you’ll feel it in your obliques.

2. Dolphin press-up

Mobility training home workout, move two, dolphin press-up

Drop into a plank position so you’re resting on your forearms, and bring your feet in slightly. Arch your hips upward to form an inverted V-shape with your body, then use your upper arms and shoulders to push yourself back down.

3. Bear squat

Mobility training home workout, move three, bear squat

Back up onto your hands again. Hold yourself there as you squat back, touching your calves with your hamstrings at the bottom of the move.

4. Sit-out

Mobility training home workout, move four, sit-out

From the press-up position, take your left hand off the floor and bring your right foot under your body, turning up towards the ceiling as you kick through. Return to the start, then repeat on the other side and continue to alternate sides.

5. Grasshopper

Mobility training home workout, move five, grasshopper

Return to a press-up position. Bring your left knee across your body to your opposite elbow, then put your foot back on the floor. Repeat on the other side.

Model: Freddie Abrahams @WAthletic

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