To get the most of this, or any mobility series, you need to move with your breath. Each movement is started by an inhale or exhale. Here is my recommendation for your breath:
- Deep Squat- exhale on the way down, take a deep inhale once at the bottom
- Walk out- exhale
- Cobra- inhale as you press up & exhale on the way down
- Push up- inhale
- Push back to Deep Squat- exhale
- Stand and Reach- deep inhale
- Down Dog- exhale
- High Hurdle Stretch- inhale
- Trunk Twist- exhale
For this series, I recommend flowing through 1-2 sets of 10 repetitions of each movement. Feel free to do more if you are more tight/sore than normal. I use this specific series as the first part of every workout I do, but especially prior to an obstacle race. This series is particularly good for improving hip and hamstring mobility that is needed for many of the obstacles you will face in a race. Give it a try and let us know what you think.