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Mobility week class notes

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Try THESE Awesome Ab Exercises in a class or workout TODAY

1:Standing Halo & Wood Chop

2:Superman with weights

3:Reverse Curls

4:Half Roll Back and Twist

5:Plank to Pike, spiderman and sidee taps

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Here are 10 effective knee strengthening exercises to improve stability, support, and strength around the knee joint:

Straight Leg Raises
- Lie on your back, one leg bent, and lift the straight leg slowly while keeping it engaged.
Step-Ups
- Use a step or bench to step up and down, focusing on controlled movement and engaging the quads.
Wall Sits
- Slide down a wall into a seated position and hold to build strength in the quadriceps.
Glute Bridges
- Lie on your back with knees bent, lifting hips to engage hamstrings and glutes.
Side-Lying Leg Lifts
- Lie on your side and lift the top leg to strengthen the outer thighs and support knee alignment.
Seated Leg Extensions
- Sit in a chair and extend one leg at a time, focusing on contracting the quadriceps.
Calf Raises
- Stand and lift onto your toes, strengthening calves to support the knee joint.
Single-Leg Balance
- Stand on one leg to engage stabilizing muscles around the knee.
Mini Squats
- Perform partial squats, keeping knees aligned over toes, to safely build quad strength.
Hamstring Curls

Use resistance bands or body weight to curl the lower leg back toward your glutes.

Perform each exercise with proper form, aiming for 10–15 repetitions for 2–3 sets. Gradually increase intensity as your knees get stronger! 💪

Music: HIIT 40 TriPlane

TRi Plane Mobility Workout with Yoga Strap and Dumbbell

Each exercise is performed for 30 seconds, with 15 seconds rest between, completing all 15 exercises in a tri-planar format.

💡 Quick Mobility Flow for Group Fitness Classes: A simple 10-minute flow designed to inspire fitness instructors to integrate mobility exercises into their classes.
🧍‍♀️ Top-to-Toe Warm-Up: Includes shoulder rotations, arm movements, and rib isolations to improve flexibility and posture.
🔄 Joint Mobilization: Features hip circles, ankle dips, and knee extensions to prepare the body for a full workout or cool down.
🦵 Functional Knee and Hip Exercises: Incorporates knee extensions, hip abductions, and squats to ensure readiness for more intense activities.
🌈 Creative Flow Elements: Combines rainbows, side bends, and balanced movements, offering engaging choreography for participants.

Here’s a list of 15 active hip mobility exercises designed to improve range of motion, stability, and strength in the hips:

Hip Circles (Standing or Quadruped)
- Perform controlled circular movements with one leg or your pelvis.
Leg Swings (Front-to-Back and Side-to-Side)
- Swing one leg forward and backward, then switch to lateral swings for dynamic activation.
High Knees March
- Lift your knees as high as possible while maintaining balance and rhythm.
Lateral Band Walks
- Place a resistance band around your thighs and take controlled steps sideways.
Cossack Squats
- Shift your weight side to side in a deep squat, keeping one leg extended.
Bear Crawl
- Crawl forward and backward on your hands and feet, keeping hips low and stable.
Step-Through Lunge
- Perform a forward lunge and transition directly into a reverse lunge with the same leg.
Hip Flexor Drives
- From a half-kneeling position, drive your hips forward and back rhythmically.
Frog Rocks
- Get into a frog stretch position and gently rock forward and backward without holding.
Fire Hydrants