- 6/23/2025
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š ļø
LifestyleTranscript
00:00Here we go, Mudder Nation. Let's crush it!
00:13What's up, guys? We're here for Mudder Mobility. This is one of the most important days of the week.
00:17We're going to stretch the body so we can work it harder day after day, guys.
00:20First, we're going to start it out in a nice boat pose. Bring those feet together.
00:24We're going to stand up tall. It's going to be a fun transition. Here we go.
00:27In 3, 2, 1, squat it down. Try to bring that butt to the mat. Connect with it and straighten that boat pose.
00:34Flex. Point. Tighten up those quads. Squeeze those abs. Get that blood flowing a little bit. Point those fingers a little bit taller.
00:42Stay with me here. 10 more seconds, maybe 20. Who knows? Squeeze, squeeze, squeeze. Taller, taller, taller.
00:495, 4, 3, 2, and slowly bring it down to your back. Here's what we're going to do now.
00:56Let your head hit the ground. Plant your hands down. And what we're going to do is we're going to cross our feet and do scissor kicks.
01:013, 2, 1, and squeeze. So little kicks. Just kind of fire up those hamstrings, hips, abs. Get everything flowing down there.
01:10And try to point the toes once you guys get going. We'll do 10 more seconds right here.
01:153, 2, 1, and bring the knees in. What we're going to do is we're going to hug these knees in. We're going to shake side to side. Just let that body rock.
01:26Kind of opening up the lower back. Pulling it in nice and tight. Kind of squeeze into those ribs. Now we're going to start to loosen up a little bit into the hips.
01:34We've got 3, 2, and 1. Allow that leg to come nice and long. We're going to pull that knee nice and high. Push through that bottom heel. Grab with the knee and then reach all the way across the body.
01:48So this stretch is really important. All week long we've been working on lunges, cardio, running, jumping, squatting. And this whole muscle right here needs to release.
01:59So next week we can pull it back together stronger. Sink down a little bit longer. Reach out through those fingertips. Give it a good little stare.
02:065, 4, 3, 2, and roll it back up. Give it that last little tug. Give it a kick. Switch sides. Get that knee up there. Give energy through that heel.
02:17Reach through the crown of your head. And then slowly peel it across the body as you reach out.
02:22Find that sweet spot right there. Hold it nice and long. Take a deep breath in. Exhale it. One more time.
02:34And then exhale. Slowly bring the knee back up to the top. And we're going to hold here for a few seconds. Get that hamstring stretch.
02:40And then slowly let it out. Here's what we're going to do. Roll forward. Just like we were about to do a pike hop.
02:46Plant your hands. And we're going to come into downward facing dogs. Get that same stance. Drive your heels down.
02:51Lift your hamstrings and hips high. And then kick down with those heels.
02:57So if you check it out over here with Esme, she has incredible mobility.
03:01Not everybody's going to have this, but we're just kind of reaching for this length and mobility.
03:05You can have those nice straight knees or if you want to have a little bend for relaxing it, that's totally cool.
03:10But straight and strong angles. Here we go, guys. We're going to take a deep breath in.
03:14And then we're going to exhale and we're going to dive forward. Come right into that upward facing dog.
03:19Very good. So check it out. Somebody over here like Jennings, really strong.
03:24He's going to really have to focus on screwing back those shoulders and then lengthening through those elbows.
03:29And that's where you're going to get the strength of that stretch.
03:31It's going to bring it all the way down through the stomach, into those hips.
03:34And then we're going to lengthen through those toes back there.
03:36We're going to hold here for about another 10 seconds.
03:39Take a deep breath in. Exhale, release. One more. And then exhale.
03:46Kick it all the way back into downward facing dog at your own pace.
03:50Really press back into those heels and we're going to hold here for another 30 seconds.
03:54Really important right here, you try to straighten that lower back out.
03:58Try to get that angle. Try to walk those feet out a little bit, guys.
04:02There you go. Walk the feet out. It's alternating each leg.
04:05You're going to open it up a little bit. Try to release a little stretch.
04:08There you go.
04:10Find it out, guys. We've got five more seconds right here.
04:13From downward facing dog, here's what we're going to do.
04:16We're going to stack it forward into a pushup and we're going to drop straight down on top of our chest here.
04:21We're going to let those toes come back behind us and we're going to bring the right leg over the top of the body
04:26into a scorpion twist and we're going to hold here.
04:29Your goal is to push into this opposite arm right here and find that stretch in your chest,
04:34the back of the shoulder, and the hip at the same time.
04:38So try to breathe specifically into the front of that hip.
04:41So take a deep breath in and then exhale and release it.
04:45One more big breath and then exhale and release it.
04:53Slowly rotate the body up and over the top.
04:56We're going to hold right here.
04:58So if you're not too flexible, you're going to see Esme right here.
05:03She can get it all the way up and over the top.
05:04She has a very straight and strong shoulder right here. Awesome stretch.
05:08Jennings over here has a little bit less range of motion, but he's still going to focus on this plant right here.
05:14Try to bring that line of stretch right across the body.
05:17And we're going to let it go in 5, 4, 3, 2, and 1.
05:22So come back to your center, guys.
05:24You're going to push back into those hands.
05:25Spread those knees nice and wide.
05:27And you're coming to a child's pose.
05:29So what our goal is right now is to walk out those fingers, lengthen down through those elbows.
05:33Let the forehead touch.
05:34And you're going to walk that right hand across the body over the top of the wrist.
05:37And you're going to sink back those hips.
05:42So the thing to focus on right now is to take a deep breath in and try to keep on pushing back through those hips
05:47and reaching forward with the fingertips.
05:49Take another big breath in.
05:53And then exhale.
05:56Exhale.
05:58Release it.
05:59Walk your hands to the center.
06:00Switch hands over top to the other wrist.
06:10Another big breath in.
06:14Exhale.
06:17We're going to get that last breath right now, guys.
06:19And as you exhale, I want you to slowly push back up on top over your hands.
06:23And we're going to meet up in tabletop position.
06:25You're going to allow your toes to curl right underneath your feet.
06:28Your hands are going to come directly underneath your chest.
06:31And we're going to do a little cat-cow.
06:32So we start out like a cat.
06:33We're going to bend our spine like this.
06:35Rotate and curve the back.
06:37Squeeze the abs.
06:38Take a deep breath in.
06:40And then exhale.
06:43Bow the back.
06:44So what we're doing right now is we're kind of releasing the hips, rotating the body right there.
06:48Another exhale.
06:49Push back.
06:50Now reverse it.
06:51Take a deep breath in and open this time.
06:52Last one.
06:53Take a deep breath in and press it out.
06:54So try to screw those biceps into each other.
06:56Get that last inch of reach.
06:57And we're going to release in three, two, and one.
06:58Here's what we're going to do now.
06:59Allow those feet to come underneath you.
07:00We're going to sit up nice and tall right here.
07:01We're going to do a spinning hip stretch.
07:02First, we're going to rotate over the top of the right side of the body.
07:03We're going to open up, we're going to press through our hips.
07:08And then we're going to roll up and over to the other side.
07:09Pressing across the hips every single time.
07:11As you can see here, our body is going to lift down one.
07:13It's going to lift the multipart.
07:14You have to move on the right.
07:15Feel like we're coming up.
07:16So try to screw those biceps into each other.
07:17Get that last inch of reach.
07:18And we're going to release in three, two and one.
07:21Here's what we're going to do now.
07:22Allow those feet to come underneath you.
07:23We're going to sit up nice and tall right here.
07:24We're going to do a spinning hip stretch.
07:25First, we're going to rotate over the top of the right side of the body.
07:27We're going to open up.
07:28We're going to press through our hips.
07:29then we're going to roll up and over to the other side. Pressing across the hips every single time.
07:32As we elevate, we're opening up the hip flexor. Rotate over again. Press off that back hand.
07:40Rotate over again. Hold it. So we're going to do two more of these, and we're going to hold for
07:45five seconds on each side. Rotate over and hold. Squeeze, press, reach, open up that hip flexor
07:52right there. Three, two, one. Rotate over again. Do it. There we go. Last one. Hold it for three,
08:00two, one, and let it go. So now what we're going to do is we're going to reach forward with our foot.
08:06We're going to stand up nice and tall right here, focusing on our hip flexor.
08:10Here's our goal. Ground your front heel and then walk that knee back a couple inches,
08:15and that's where we're going to find that sink position right here. We're going to try to drive
08:19down, and we're going to try to squeeze forward with our glute, and then we're going to push back
08:23into our hand, and what we're going to focus on is squeezing our abs so we don't allow that spot,
08:27that spine to bend forward. So keep that straight up top as we sink down.
08:34I'm starting to sweat a little bit. It's the good stuff.
08:38Take another deep breath in, and we're going to exhale, and we're going to switch sides.
08:44So find that position. Ground that heel really deep. Once you find that,
08:48walk that knee back another inch, and then sink down. Sink it, sink it, sink it. Good, good, good.
08:56So I'm going to ask Jennings to squeeze his stomach a little bit. I don't want to see that bend.
08:59There you go. As soon as that back starts to bend, we're going to lose the stretch.
09:04So keep it strong, keep it straight. Sink down another inch if you can. There we go.
09:10In three, two, one, switch legs. So this time we're going to get the same exact stretch,
09:16but we're going to do a little cross body tricep stretch at the same time. So as we sink down and
09:20find our bottom position, reach up, grab that tricep, and pull across the body as we sink forward.
09:26So the goal right here is to find the stretch straight down the side of the body into that hip
09:31flexor and sink in as we pull across. Take a deep breath in. Exhale, sink a little bit deeper. Nice.
09:39There we go. Another big breath in. Exhale a little bit deeper. There we go, Chelsea.
09:48Okay guys, switch sides. So everybody's going to have a tighter side. That's totally cool. Try to
09:55match the other side if you can, but find your sweet spot and just keep on working it. Deep breath in,
10:00exhale sink. Deep breath in, exhale sink. I want you to focus on squeezing that belly button back
10:11into that spine and sink another inch deeper. Last one, deep breath in, and then exhale sink.
10:23So here's what we're going to do. Put your hands underneath you. We're going to work on stretching
10:27our feet right now. All the muscles at the bottom of the feet that we've been hopping around on all
10:32week, all the way up into these Achilles and the lower side of the calf. Sit on top of it and just
10:37sit back. Now this right here is really going to open up the back of your feet. The more weight you
10:41put down, the more of a stretch you have. So just kind of be casual with it. Take your time.
10:46Sink in a little bit deeper. What you can do right now, what I like to do is I like to wiggle my hips
10:50a little bit. It's going to open up all those toes. Once you find a sweet spot, sink in a little bit
10:54deeper. Hold here for three seconds. Wiggle side to tide a couple more times. Last time, sink in for
11:02three, two, and one. Let your hands come forward. Sit down on your butt. It's a good stretch right
11:10here because I'm so stiff. Bring your foot right here on the inside. Reach long with the opposite leg
11:16and take a deep breath in from the top. And then exhale sink forward. Now this is up to you guys. I can
11:23touch here. I can reach down here. If you have that extra mobility, you're going to reach over
11:26the top of the toes. No right answer. Obviously people have different length legs, different
11:31tightness in their muscles. You just got to reach down and keep on breathing into that sweet spot.
11:36If you guys want to get a double stretch, here's what we're going to do. Take another deep breath in
11:39and you're going to push your hand into that opposite leg and we're going to open up the side of our hips here.
11:44One more deep breath and press and pull. Switching legs.
12:02Everybody sit up as tall as you can. Reach through the top of your head and we're going to take a deep
12:05breath in. Reach up high and then exhale dive down. So this is my better leg. I'm able to go all the way
12:12over the top of those toes. So I'm really going to focus on the depth of that stretch. And what I
12:16want to have is a straight line from my pec down to my thigh, down to my arm and reach all the way
12:22through. Once I find that stretch right there, what I'm going to do is I'm going to press across that
12:27leg and I'm going to sink a little bit deeper and I'm going to add strength to my hamstring and I'm
12:31going to straighten that knee at the same time and get that extra depth.
12:37So engaging the top of this muscle right here is going to open up your backside. Take one more breath in,
12:42flex at the top, and then exhale release. So slowly come out of this position. What we're going to do
12:50is we're going to roll up to a standing. We're going to bring our feet together just the same way we
12:55started, giving a little bit of tension to the muscle right here. Bring your hands to your heart,
12:59take a deep breath in. Exhale, squat down, plant your elbow across, and then slowly start to open that
13:07upper hand. Chelsea over here has incredible flexibility. Straight line right here all the way
13:13through, down to her bottom leg. She has awesome flexibility. But someone like Jennings over here,
13:18all muscle, the man's got to really work for it. So here's what I'm going to have them do. I'm going
13:23to have them squeeze this glute and I'm going to have them point through that finger another inch.
13:26There we go. That's energy. That's what's going to release the body. Now take a deep breath in.
13:30Exhale, press up again. Good. Awesome work over here guys. In three and two and one. Back to our center.
13:41Stand up nice and tall. Bring your hand to your heart. Deep breath in. Exhale, squat down. Plant that
13:48elbow. Really find your space here. Draw across the elbow and then slowly peel that chest open.
13:56So perfect line of energy. Strengthen that arm right here. That's what our focus point is.
14:06Other focus point is the little point of pressure right here. Now the goal would be to have this
14:10perfectly straight. We're going to reach for that week after week so we can keep on getting fitter and
14:14stronger in our positions. And we're going to hold here for five, four, three, two, and slowly let it go.
14:22Here's what we're going to do. We're going to stand up nice and tall, shake out those hands a little
14:25bit. Last one. We're going to take a deep breath in. Stand as tall as you can. Then you're going to
14:29exhale, slowly bend the knees, reach down, allow your hands to come underneath your feet.
14:35And we're going to do a couple of intervals here. Deep breath in. Exhale, kick long and squeeze and pull.
14:44Three, two, one. Bend the knees. Take a deep breath in. Exhale, kick and pull.
14:50Three, two, and one. Last one. Bend the knees. Strongest one yet. Kick and pull.
15:01So really imagine you're trying to pull across as you kick those heels and then press into those toes
15:06for three, two, and slowly bring it out. That's a wrap on Mudder Mobility guys. This is super important
15:13to follow through every single week and make sure you follow through after your Tough Mudder on this too.
15:17Look forward to seeing you guys next week. Awesome job.
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