A strength and mobility workout for muscles and joints

AndYour workouts are often broken up and separated: there are stretching sessions, strength workouts, mobility routines, and cardio days. But really, these elements are part of the same system that keeps our bodies strong and healthy. Why don’t we combine them more often?

Strength training and mobility go particularly well together, and for good reason. Mobility, which is the ability to move a joint through its full range of motion, is crucial to fully extending through a given exercise. Think about it: If you have tight hips or shoulders, you won’t be able to generate as much power when you’re doing something like deadlifts or shoulder presses. According to Tim Landichow, CSCS, trainer at home fitness platform Tonal, a shorter range of motion results in fewer balls.

Better range of motion [yields] Better force production—meaning more power!—during your lift,” Landichow previously told Well+Good.

That connection is evident in a new 19-minute strength and mobility workout led by trainer and co-owner of Sessions in Brooklyn, Kat Atienza. For example, during a single-leg deadlift, Atienza instructs us on how far forward our hands should be as a guide post to reach the ground (which should be parallel to the floor). Once the hands reach just above the feet, you’ll know you’ve leaned forward enough.

“We’re not tapping the ground, but it will help us be a reference for our range of motion,” Atienza said.

This allows you to fully engage your glutes and hamstrings as you return to a standing position, resulting in maximum muscle activation.

Other moves, like alternating cossack squats and 90/90 hip extensions, will work your joints and your muscles at the same time, meaning you’re doing double duty for your health. Relaxed hips and shoulders, strong upper body, lower body, and core? Sounds like a classic combo in the making.

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