lukejonesmove

[lukejonesmove]

UPPER BODY WARM UP + SHOULDER MOBILITY ROUTINE (Follow Along)

Following on from last week's squat sequence, I put together a follow along shoulder mobility flow + upper body warmup!

Follow along and let me know how it goes!

#mobility #fitness #flexibility #fitfam #fitspo #stretching #yoga

[lukejonesmove]

Mobility for Lower Back + Hamstrings (+ A Sweet Fitness Deal & Coaching ...

#mobility #movementculture #flexibility #backpain #fitness #training

[lukejonesmove]

(via https://www.youtube.com/watch?v=xvhB0tasuA0)

#mobility #mobilitywod #flexibility #fitness #fitnessroutines

[lukejonesmove]

3 OF THE BEST MOBILITY EXERCISES (Biggest Bang For Your Buck)

Three drills but a whole load of mobility gains. Give them a try, and let me know how they go for you! 

#mobility #fitness #flexibility #mobilitywod #performance #fitspo #crossfit #movement

[lukejonesmove]

Full Body Beginner Mobility Workout (Follow Along) / HERO MOVEMENT

A simple, full body beginner mobility workout routine - perfect for getting started with mobility or flexibility, switching things up a bit, or just checking in to see where things are.

#mobility #fitness #flexibility #fitspo #fitblr #fitspiration

[lukejonesmove]

Three simple movements to reset your alignment + transform your posture

#posture #flexibility #fitness #mobility #fitfam

[lukejonesmove]

🧘GUIDED MEDITATION FOR BEGINNERS (5 MINUTES)

#meditation #meditate #guided meditation #mindfulness #mindfulliving

[lukejonesmove]

GENTLE UPPER BODY STRETCHING ROUTINE / HERO MOVEMENT

#stretching #mobility #flexibility #yoga #mobilitywod #fitness #fitfam #flexible

[lukejonesmove]

Movement Diary: THU 02/11/17 - Movement Therapy

WHAT:

Full body movement, Go with the flow. Anterior pelvic tilt/si joint upslip work. Glute strengthening, horizontal pulling, vertical pushing, and plenty of core activation into deep forwards folds. Because why not?

WHY:

To move. To get the blood blowing and the neurotransmitters firing. To free up the joints and feel like a human.

WHERE:

Sunny South Wales. Simply Gym.

HOW:

Just going with the flow. 

Started by alternating between releasing the low back/glutes and hanging from the bar to free up the pelvis and groin that’s been nagging.

Then rolling the calves and quads with a barbell - killer, but really freed things up.

Rotation work with the bands and landmine, single and two leg bridge, light front squatting, pullups, horizontal row, dips. Floating through, but keeping one key theme in mind:

Core activation. 

With the combo anterior pelvic tilt and pectus chest (a dip in the centre of my little pecs), my ribs tend to flare a little and I lose tension through the core. I think that’s been one underlying factor in many the injuries I’ve picked up in the past, and why I’ve been unable to progress in certain skills as easily as I maybe thought I would.

You lose that core connection, everything falls to shit. The spine isn’t protected, and the extremities therefore don’t have that central support. 

So, core connection. Keeping the ribs down and glutes contracted.

The result?

Big change in forward fold depth at the end of session. Had a casual play with it, not something I typically train. 

But maybe because of the newfound space in the quads and that new awareness of the core, managed to get head to knees (I’m usually struggling just sitting up haha). 

Still a load of work to do, but it’s cool to see that one little tweak in how you approach something can make such a big difference.

What did your training session look like today???

#movement #movementculture #training #wod #mobility #fitness #flexibility #strength #prehab #rehab #inspo #progress

[lukejonesmove]

Movement Diary: WED 01/11/17 - Posturing

WHAT:

Anterior pelvic tilt/si joint upslip work

WHY:

Inflammation seems to have flared up a bit, so I’ve been working on low level posture work the past few days. Reset the pelvis, get aligned, and calm the nervous system. 

WHERE:

Sunny South Wales. Home.

HOW:

Release - Quads, TFL, hip flex, adductor (right side), glute med

Mobilise - Couch stretch, pigeon pose, pelvic adjustments

Strengthen - Glute briges, dead bug, reverse crunch, lunges

What did your training session look like today???

#movement #mobilitywod #wod #training #workout #fitness

[lukejonesmove]

Movement Diary: FRI 27/10/17 - Hike & Mobility

WHAT:

Active recovery:

Light Hike early PM

Mobility & Foam Roll late PM

WHY:

Give the nervous system and achey muscles a chance to recover.

WHERE:

Sunny South Wales. Out and about up the mountain & home.

HOW:

EARLY PM. Light Hike Up Mountain ~ 60 min

Enjoying the sunshine and disconnecting after a busy week. Bit of tree clambering because I cant help myself. 

PM. Mobility & Foam Roll Errthing ~ 60 min

Calves, hams, quads, adductors, abductors, pecs, serratus, lats, T-spine.

Tennis ball, hard ball & foam roller. Find a tight spot, hang out, breathe deep and try not to cry.

Followed by static stretching wot down-regulate.

Let me know: what does your session look like today???

#recovery #training #wod #mobilitywod #flexibility #fitness #hike

[lukejonesmove]

Movement Diary: THU 26/10/17

WHAT:

Active recovery:

Light 5k am

Foam Roll pm

WHY:

Give the nervous system and achey muscles a chance to recover. 

WHERE:

Not so sunny South Wales. Out and about & home.

HOW:

AM. Light Z2 Run ~ 40 min

Warmup - Tom Merrick’s 5 Min Lower Body Mobility Drills (x1) ~ 5 min

https://www.youtube.com/watch?v=aFYYrazyO-4&t=157s

Session - Very light 5k around the river, first time in a while.

Running, walking, balancing, changing direction - just getting the blood pumping but staying in conversational Zone 2 (for me around 140-160ish bpm)

No pushing, just enjoy.

PM. Foam Roll Errthing ~ 40 min

Calves, hams, quads, adductors, abductors, pecs, serratus, lats, T-spine.

Tennis ball, hard ball & foam roller. Find a tight spot, hang out, breathe deep and try not to cry. 

Let me know: what does your session look like today???

#movement #movementculture #handstand #mobilitywod #wod #training

[lukejonesmove]

Movement Diary 25/10/17

WHAT:

Coffee fuelled mobility and handstand work, getting dat pancake and straight line.

WHY:

Because pancakes are tasty and handstands are cool.

WHERE:

Not so sunny South Wales. Simply Gym.

HOW:

A. Foam Roll Errthing - 15 min

Calves, hams, quads, adductors, abductors, pecs, serratus, lats, T-spine

B. Tom Merrick’s 5 Min Lower Body Mobility Drills (x1) ~ 5 min

https://www.youtube.com/watch?v=aFYYrazyO-4&t=157s

C. Ido’s Shoulder Routine - 5min

https://www.youtube.com/watch?v=1YHIV4a81Os

D. Supersetting pancakes & HS

  - D1. Weighted pancake drills

  - D2. Handstand line work against wall 

    On parrallettes because of dodgy wrist...

Let me know: what does your session look like today???

#movement #movementculture #handstand #bodyweight training #fitness #training #mobilitywod #wod #crossfit #gymnastics

[lukejonesmove]

Movement Diary 24/10/17

WHAT:

Got that second-day-full-body-DOMS-after-a-few-months-off kinda ache. So just some light straight arm work, bodyline drills and mobility.

WHY:

Straight arms strength development, posture setting and mobility maintenance.

WHERE:

Not so sunny South Wales. Simply Gym.

HOW:

Tom Merrick’s 5 Min Lower Body Mobility Drills (x2) ~ 10 min

https://www.youtube.com/watch?v=aFYYrazyO-4&t=157s

Active and passive hanging ~ 5 min

https://www.youtube.com/watch?v=ihv5CMvuPkI

Superset L-Sit and Tuck Front Lever ~ 20 min

Finish off with Bodyline drills ~ 10 min

https://www.youtube.com/watch?v=44ScXWFaVBs

Let me know: what does your session look like today???

#movement #movementculture #fitness #workout #wod #mobilitywod

[lukejonesmove]

P A N C A K E. . Nice relaxing stretchy day to bring the adventure to a close. Tired muscles and aches joints, but feeling super fortunate to have had the chance to get away and explore the world with my best pal (and for her incredible patience and travel skillz). Time to head home, recuperate and get planning for the future! http://ift.tt/2xK8mCg

#IFTTT #Instagram #health room #healthy living #hero #movement #mindfulness #fitfam #fitness

[lukejonesmove]

Movement Diary 22/10/17

WHAT:

Back to basics. Full body, compound moves for the first time in a while. Light weight, not to failure. 

WHY:

Just put some weight through the body, gradually re-introduce some strength training to the old nervous system, and prep for a the next training phase. …

WHERE:

Not so sunny South Wales. Simply Gym.

HOW:

Walk over to gym, warm up, joint mobility, core activation drills.

Then it’s a case of full body, compound moves:

Deadlift

Front Squat

Split Squat

Pullup

Dip

Row

Pushup 

Some Twist Action With The Cables\

2 sets of each, hitting 3-6 reps. Keeping it light, long rest times. Just feel the movement and taking my time.

Let me know: what does your session look like today???

#movement #fitness #gym #strength #workout #mobilitywod

[lukejonesmove]

Beach handstands. You've all been doing them wrong. 🌊🤸‍♂️🌊 #cantbreathe http://ift.tt/2yLmds4

#IFTTT #Instagram #health room #healthy living #hero #movement #mindfulness #fitfam #fitness