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Program GMB

This document provides instructions for a mobility exercise session. It begins with preparing the body for training by doing an easy warmup and assessing energy levels. The main part of the session focuses on exercises like standing knee to chest lifts, single leg deadlifts, and various movements from tall kneeling, quadruped, and supine positions to improve posture, balance, and hip and shoulder mobility. Form cues emphasize keeping the chest lifted and hugging the knee tightly to the chest during knee lifts.

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Carlos Estrada Marzo
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467 views1 page

Program GMB

This document provides instructions for a mobility exercise session. It begins with preparing the body for training by doing an easy warmup and assessing energy levels. The main part of the session focuses on exercises like standing knee to chest lifts, single leg deadlifts, and various movements from tall kneeling, quadruped, and supine positions to improve posture, balance, and hip and shoulder mobility. Form cues emphasize keeping the chest lifted and hugging the knee tightly to the chest during knee lifts.

Uploaded by

Carlos Estrada Marzo
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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PREPARE

First, we'll prepare your body for the training


ahead. Start easy and get focused for today's
work. This is also a chance to assess how
you're feeling and where your energy level's
at, so we'll check in at the end of this phase
and see what kind of session is right for you
today.
GMB Mobility→ Session 10:
Fundamentals →

Standing Knee to Chest


This simple, but not easy, exercise prepares
you for hip movements as well as working on
your posture and balance.

FORM CUES

Keep chest up tall, actively lift your knee as


much as possible then hug to your chest.

PREPARE

Standing
Knee to
Chest
00:30 per side

Single Leg
Deadlift
00:30 per side

Tall Kneeling
Arm Raises
01:00

Tall Kneeling
Arm Raises
to Side
00:30 per side

Seated Twist
00:30 per side

Quadruped
Spinal
Circles
00:30 per side

Quadruped
Wag Tail
01:00

Quadruped
Shoulder
Circles
01:00 per side

Supine Hip
Circles
00:30 per side

START PREPARE

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