Fit na Fit Friday | Mobility Exercise
Fit na Fit Friday | Mobility Exercise
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00:00It's time to be fit this Friday!
00:02We're going to try some morning mobility exercises
00:06for those who want to be energized when they wake up in the morning.
00:10We should start our day with an active body
00:13so that we're ready for what's to come.
00:15Is that right?
00:16Correct, sis!
00:18We should start moving in the early morning.
00:20And what's good about doing the mobility exercise
00:23is that it helps with the circulation of our blood
00:26and also to keep our body healthy and fit.
00:28That's why we have Coach Kathina Vea Calaro
00:31to teach us some morning mobility exercises.
00:34Coach Vea, good morning!
00:35Good morning, Coach Vea.
00:37Welcome here to Rise and Shine Philippines.
00:40Coach, what are mobility exercises?
00:44What are the benefits to our body?
00:47Actually, mobility training is a combined mobility exercises.
00:51Just like what you've said.
00:53And then it creates a range of motion.
00:55It includes flexibility, endurance, balance, and strength.
00:59And the benefits are it improves good posture,
01:02balance, stability,
01:04and what we call increased range of motion, of course.
01:08And then good posture and healthy benefits.
01:12There are so many benefits to this!
01:13It's like all-in-one.
01:15There's flexibility, endurance, and strength.
01:18What's the difference between flexibility and mobility?
01:22Yes, although they are related, of course,
01:24during our workout, they are related, flexibility and mobility.
01:27But the difference is that mobility is more on the active range of motion
01:31within that motion of our joints and the muscles surrounding that joint.
01:35And then our flexibility is more on lengthening of muscles.
01:39So it's beyond the active range of motion that can do for the mobility training.
01:44Okay.
01:45Yes, that's why before our questions increase,
01:49let's start!
01:51Yes, let's start!
01:52We're excited.
01:53Okay, I'll be here.
01:54Okay.
01:55You're the coach.
01:56What's our warm-up?
01:58First, we'll do a warm-up.
02:01Okay.
02:02We will do all fours.
02:04Okay.
02:05So it's a plank.
02:06Yes, all fours.
02:07And then lift your knees up.
02:09And then we're going to do a step forward with the right side of the leg.
02:14Okay.
02:15Forward.
02:16And then rotate your body.
02:17And then lift your hands up.
02:20That's it.
02:21And then hold.
02:22Yes.
02:23I miss doing yoga.
02:24And then let's do the other side.
02:25Switch.
02:26Okay.
02:27Left side.
02:28And then rotate again.
02:30So this is what you call the world's greatest stretch.
02:34World's greatest stretch.
02:35Yes.
02:36Let's repeat.
02:37Other side.
02:38Stretch.
02:39Stretch.
02:40And then rotate.
02:41So it's similar to yoga somehow, right?
02:43Yes.
02:44What's the difference?
02:45Actually, in yoga, we can hold it for like 15 to 30 seconds.
02:52While this mobility training, we can hold it for 3 to 5 seconds.
02:55It's fast.
02:56Yes.
02:57And then go back.
02:58Yes.
02:59It's just repeated.
03:00Okay.
03:01And then wide leg.
03:02Forward.
03:03That's it.
03:04Yes.
03:05And then next is the Hossack Bridge.
03:08So we go down.
03:09Deep sit.
03:10Okay.
03:11Down closer to the floor.
03:12Yes.
03:13And then up.
03:14Oh, I'm done.
03:15Yes.
03:16And then other side.
03:17Stretch out.
03:18Okay.
03:19And then let's repeat.
03:20The right side.
03:21The right side.
03:22Yes, ma'am.
03:23Okay.
03:24One more.
03:25One more.
03:26Four times.
03:27You have to do this.
03:28You have to follow your form.
03:29Yes.
03:30You have to avoid slouching.
03:31Yes.
03:32You have to keep your posture.
03:33Okay.
03:34So let's go to our main workout.
03:35This is the main workout.
03:36Yes.
03:37So hold first again.
03:38So from this, it's a child pose position.
03:39And then it's low lunges.
03:40So let's go down.
03:41Child pose.
03:42And then as we go up, bring the leg up.
03:43And then as we go up, bring the leg up.
03:44And then as we go up, bring the leg up.
03:45And then as we go up, bring the leg up.
03:46And then as we go up, bring the leg up.
03:47Okay.
03:48So let's go down.
03:49Child pose.
03:50And then as we go up, bring the right foot forward.
03:51And then as we go up, bring the right foot forward.
03:52And then as we go up, bring the right foot forward.
03:53Align with the right hand.
03:54And then position.
03:55Straighten your good posture.
03:56Straighten your back.
03:57And then hold.
03:58And then back.
03:59Child pose again.
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