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Щоденна мобільність
Daily Mobility
Повний routine — все що тіло триатлета потребує щодня
Completed
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Duration
~69 min
Mobility·4 min
Найкраща вправа на мобільність
World's Greatest Stretch
Hip FlexorT-SpineHamstringAdductor
Sets: 2 × 5 each side
Hip & Glute·4 min
Розтяжка на дивані
Couch Stretch
Hip FlexorQuadricepsPsoas
Sets: 2 × 60 sec each leg
Hip & Glute·3 min
90/90 розтяжка стегон
90/90 Hip Stretch
Hip Internal RotationHip External RotationGlute
Sets: 3 × 30 sec each side
Hip & Glute·4 min
Поза голуба
Pigeon Pose
Glute MaxPiriformisHip External Rotation
Sets: 2 × 60 sec each side
Hip & Glute·3 min
Розтяжка hip flexor на колінах
Kneeling Hip Flexor Stretch
PsoasIliacusRectus Femoris
Sets: 2 × 45 sec each leg
Calf & Peroneus·3 min
Коліном до стіни
Knee to Wall (Ankle Dorsiflexion)
Ankle DorsiflexionGastrocnemiusSoleus
Sets: 3 × 10 reps each foot
Calf & Peroneus·2 min
Ankle CARs — обертання щиколоткою
Ankle CARs (Controlled Articular Rotations)
Ankle JointPeronealTibialis
Sets: 2 × 5 each direction, each foot
Calf & Peroneus·3 min
Peroneal eversion з гумою
Banded Peroneal Eversion
Peroneus LongusPeroneus Brevis
Sets: 3 × 15 each foot
Calf & Peroneus·3 min
Стретч калфа в собаці-вниз
Downward Dog Calf Stretch
GastrocnemiusSoleusAchilles
Sets: 3 × 10 'pedaling' reps
Thoracic Spine·2 min
Кішка-корова (T-spine focus)
Cat-Cow with Thoracic Focus
Thoracic SpineLumbar Spine
Sets: 2 × 10 reps
Thoracic Spine·3 min
Відкрита книга — T-spine
Thoracic Open Book
Thoracic RotationLatsPec
Sets: 2 × 8 each side
Thoracic Spine·3 min
T-spine екстензія на роллі
Foam Roller T-Spine Extension
Thoracic ExtensionLats
Sets: 2 × 5 reps at 3 levels
Shoulder·3 min
Shoulder CARs — обертання плечем
Shoulder CARs
Shoulder JointRotator CuffScapula
Sets: 2 × 3 each direction, each shoulder
Shoulder·2 min
Banded shoulder dislocates
Banded Shoulder Dislocates
Shoulder FlexionPec MajorLats
Sets: 2 × 10 reps
Hamstring·3 min
Hamstring nerve floss
Hamstring Nerve Flossing
HamstringSciatic Nerve
Sets: 2 × 10 reps each leg
Hamstring·3 min
Динамічний стретч hamstring
Dynamic Runner's Hamstring Stretch
HamstringGlutePosterior Chain
Sets: 2 × 10 each leg
Hip & Glute·4 min
Glute bridge
Glute Bridge (PT progression)
Glute MaxHamstring
Sets: 3 × 15 reps
Hip & Glute·3 min
Clamshells
Clamshell
Glute MediusHip External Rotators
Sets: 3 × 15 each side
Core·3 min
Dead bug
Dead Bug
Transverse AbdominisAnti-Extension Core
Sets: 3 × 10 each side
Core·3 min
Птах-собака
Bird Dog
Core StabilityGluteLower Trap
Sets: 3 × 8 each side
Mobility·5 min
Foam roll quads + IT band
Foam Roll Quads & IT Band
QuadricepsTFL/ITBVastus Lateralis
Sets: 60 sec each area
Calf & Peroneus·3 min
Foam roll калфа
Foam Roll Calves
GastrocnemiusSoleusPeroneal
Sets: 60-90 sec each calf