Workout

Emma Lawson’s (Mobility Flow) Workout of the Week

December 21, 2023 by
Photo Credit: pliability
Enjoying Morning Chalk Up? Access additional exclusive interviews, analyses, and stories with an Rx membership.

Today’s mobility flow is programmed by Emma Lawson, 2023 Second Fittest Woman on Earth and pliability athlete. The 18-year-old was the youngest Games athlete ever and the youngest to wear the white leader’s jersey. She was also the Fittest Teenager on Earth in 2021. Most recently, Lawson placed third at the 2023 Rogue Invitational and led a team at FitFest UK. 

Emma Lawson

1. Dragon

  • Start on your hands and knees
  • Step your right leg forward and lengthen your left leg behind you
  • Bring your hands to your right knee, keeping your spine tall
  • Sink into your front knee, allowing your left upper leg to release toward the floor
  • Hold this pose for 1-2 minutes on each side 

2. Saddle Pose 

  • 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 

3. Single Leg Forward Fold (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 to 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 or leg
  • Hold for 90 seconds and repeat on the other side 

4. Pigeon

  • Start on your hands and knees
  • Place your right shin perpendicular to your upper body or more at an angle
  • Slide your left leg long behind you
  • Lean your body forward over your shin or knee depending on where it feels optimal for you
  • Hold this pose for 1-2 minutes on each side 

5. Lizard

  • Place your right leg at a 90-degree angle across the box
  • While keeping your leg at a 90-degree angle, try to lower your knee towards the box, ensuring that your shin is pressed flat against it
  • Drop your hips behind you and sink into the deepest parts of your stretch
  • Keep your right leg relaxed and rely on your arms and left leg to perform the necessary movements
  • Transition to your left side and continue for 90 seconds

6. Wide Stance Down Dog

  • Start with hands and feet on the ground
  • Plant your palms against the floor and press your hips up towards the sky
  • Press your heels toward the floor
  • Take your feet as wide as you can and soften your knees, letting your torso sink down
  • Let your head hang and keep your arms straight
  • Hold this pose for 1-2 minutes 

Advice from Emma: “As a dedicated CrossFit athlete, incorporating mobility routines into my workout schedule is an essential part of my regime. It is not just beneficial for stress relief and mental wellbeing, but for boosting my flexibility, enhancing my overall performance. Pliability’s tailored mobility flows allow me to unlock my full potential and are a key part of my success whether I am competing in the CrossFit games or keeping my fitness in check.”

To inquire about submitting an upcoming workout of the week, shoot us a note.

Get the Newsletter

For a daily digest of all things CrossFit. Community, Competitions, Athletes, Tips, Recipes, Deals and more.

"*" indicates required fields

This field is for validation purposes and should be left unchanged.