Luke Worthington,cover model and head trainer for the new season of ITV series Harry’s Heroes, instructed the ex-pros who appear on the show to do this mobility routine every day.
“We used this routine each morning, after long journeys, and before every game and training session,” says Worthington.
“The movements chosen are to ‘reverse’ some of the most common niggly areas people face after periods of inactivity. The routine focuses on moving the four major joints (both hips and both shoulders) through their full range of motion, while stabilising the core and midsection.
“This builds an active range of motion, improves joint health and posture, and prepares the body for exercise.”
1. 90-90 Hip Lift Exhale Reps: 6 breaths
- Repeat for 5 more breaths.
2. Deadbugs Reps: 8 each side
- Repeat with the opposite arm and leg.
3. Single-Leg Glute Bridge Reps: 6 each side
- Repeat on the opposite side.
4. Side-Lying Windmill Reps: 6 each side
- Ensure your head follows your hand by fixing your gaze on the fingertips of the moving arm.
5. Kneeling Glute Stretch Reps: 6 each side
- Repeat for the appropriate number of reps on each side.
6. Rocked-Back Adductor with Reach Reps: 8 each side
- Switch sides and repeat.
7. Dynamic Spiderman Reps: 6 each side
- Step the right foot back to the high plank position and repeat the process on the other side.
8. Wall Slides Reps: 8
- Keeping your elbows and wrists in contact with the wall, slide your forearms back down and repeat the movement 7 more times.
9. Wall Shoulder Flexion Reps: 10
- Repeat for 10 reps.
Watch Luke Worthington in action in Harry’s Heroes: Euro Having a Laugh on Monday 18th, Tuesday 19th and Wednesday 20th onand .
Photography: Keaton Chau