10 Min. Warm Up & Mobility for Hyrox & Hybrid Athletes | Follow Along, No Talking

Описание: 🔥 A 10 min. warm up routine that covers mobility & stability elements specific to hyrox training progressing from general to more specific movements.
🎯 Target Areas: full body (more info on selection below)
💭 How To Use: before your hyrox session
🏃🏼‍♀️ Looking for More Warm Ups? Check this playlist:    • Warm Up Series  
🔧 Equipment: none!

#hyroxwarmup #hyroxtraining #hyrox

Hey team!
As someone who’s been combing strength & endurance training I’ve been wanting to share a hybrid / hyrox-specific warm up flow. Keep your foundation in check and watch your performance skyrocket. 🚀

hyrox exercises:
(running, 8x1km in between exercises)
1. ski erg
2. sled push
3. sled pull
4. burpees
5. rower
6. farmers carry
7. lunges
8. wallballs

warm up breakdown with examples:

mobility-components
💡 spine health: especially thoracic spine (extension/flexion, rotation) including flexibility in muscles like the lats (can be e.g. limiting factor in overhead mobility)
💡 shoulder health (all-round for most exercises + overhead work)
💡 hips (extension, ext. rotation) for movement patterns such as squats/wall balls, lunges, jumps but also sled pull (extension)
💡 ankles: flexion (pushing your toes over your feet) for wall balls, lunges, sled push)

stability-components
💡 core strength + stability (ski erg, sled push, burpees, farmers carry, lunges; more efficient running)
💡 wrist health/stability (burpee broad jumps, sled push)
💡 shoulder stability (ski, sled, burpees, wall balls — overhead work)
💡 hips (strength & stability, especially single-leg for efficient running/strides)
💡 foot & ankle health (running, stability for lunges, wall balls, carries)


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