Cody Mooney’s Workout of the Week
Today’s workout is programmed by Cody Mooney. In College, he made the bold decision to pursue a career in CrossFit and qualified for his first regional in 2014 at 19 years old. Cody became a two-time CrossFit Games athlete in 2019 and was part of the second fittest team in the world. Today, Cody Mooney is Director of Performance for the mobility and recovery app, pliability – an app that helps link the mind and body and fuses mobility, yoga, prehab, rehab, recovery, mindfulness, and strength.
Seal / Sphinx – This pose lengthens the abdominal muscles and strengthens the spine. It can help release pain in the hip flexor region as well.
- Start by lying down and facing the ground
- Place both hands just outside of your chest
- Resting on your forearms, lift your chest towards the sky
- Allow your head to relax as you lift your chest and allow your abs to soften toward the floor
- Hold for up to 1 minute
Down Dog – This is a pose that targets your shoulders, spine, and your hamstrings.
- Start from your hands and knees
- Tuck under your toes and press your tailbone toward the sky
- Press into your hands firmly at roughly the width of your shoulders
- Press your feet down toward the ground at roughly the width of your hips
- Hold this for 30 second to 1 minute
Pigeon Stretch – The Pigeon stretch will help release the hips and lower back muscles, which will help bring better flexibility and decrease tension in your back and glutes.
- Start on your hands and knees and bring your left knee forward and out to the left side so your shin is facing forwards.
- Slide your right leg back and tuck your right toes under
- Spread your left toe, elongate the spine, and gaze up
- Stay in pigeon pose for 30 seconds to 1 minute, and then repeat with the opposite leg
- Single Leg Forward Fold – Stretches the back legs, from the glutes to the hamstrings, then to the calves.
- Start from a seated position
- Bring your right leg straight out in front of you
- Bend your left leg and let your knee dip out to the left
- Bring your left foot into the inside of your right thigh
- Lean forward allowing your back to round and your head to dangle toward your leg
- Leave your hands on the ground or grab your right foot of leg
- Hold of 90 seconds and repeat on the other side
Saddle Pose – Originally from Yin Yoga, the saddle targets the quadriceps on the front of the thighs and the hip flexors – this increases your hip mobility and can help eases any tension you may have in your lower back.
- Spread your knees wide and bring your toes together
- Sit on your feet with your spine tall
- Lean back on your hands, down to your elbows, or upper back to the floor depending on comfortability.
- Hold for 1-2 minutes
Sumo Squat – This pose activates muscle groups throughout your lower body, including the quadriceps, hamstrings, hip flexors, glutes, calves, and lower-back muscles.
- Start from a standing position with your feet wider than your hips
- Squat down as far as you can go
- Press your elbows into your inner knee and press your hands together
- Allow your hips to sink toward the ground while keeping your chest up
- Hold for 1 minute
Advice from Cody: Follow this mobility flow, holding each pose for 1-2 minutes for maximum benefit. Performing this mobility flow often will help allow your body to move more freely
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