Ankle Mobility Test for Women Over 40

Ankle Mobility Test for Women Over 40

Ankle Mobility Test for Women for Women Over 40

Test your ankle mobility and then give these two recommended movements a go to help improve your ankle mobility.

If you have a hard time keeping your heels on the ground for deep squats it could be due to your ankle mobility – or lack of it. I also recommend you give this test a try if you wear high heels if you’re a runner, AND if you would like to squat better.

👉🏼 Why is it important to have good mobility in your ankles?
I’ve got three words for ya, better-looking squats.

Unfortunately, the ankle is prone to become stiff and immobile and this can cause havoc with our squats patterns and our low back. Because the ankles can’t accommodate the knees shifting forward the low back compensates causing a greater load to the low back.

The spine can compensate from the mid-back or the low back and if it comes from the low back then you’ll pelvis will tilt and you’ll be performing what we call in the industry a “butt wink”. This is where your pelvis would rotate backwards into a posterior tilt.

In due time, continuous squatting like this will cause low back pain.

👉🏼 5 Point Plan to Better Ankle Mobility
1. Soft tissue work with a lacrosse ball and/or foam roller
2. Ankle CARS (Controlled Articular Rotations) – flexed foot & pointed toes
3. Gastroc stretch
4. Soleus stretch
5. Elevated ankle mobility drill

 

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Seated Cardio & Strength Workout for Injured

Seated Cardio & Strength Workout for Injured

Seated Cardio & Strength Workout for Injured for Women Over 40

Injured? Sore low back? Or maybe you’ve been told to do non-weight bearing exercises.

Whatever the case, this total-body cardio and strength seated workout is going to be your jam. The full workout is done seated in a chair and then we move onto the ground for the remainder.

TOOLS NEEDED

chair, pair of moderate dumbells and a small ball if you own one

THE WORKOUT

Chair:
1. Leg lifts with arms pressing up
2. Legs open & close with arms extending out to side
8 x 20sec

3. Seated woodchops with legs open & close
4. Alt jabs with leg extension
8 x 20sec

On ground:
5. Chest press
6. Pullovers
7. Alt crossovers
3 x 40sec

8. Side leg lift
9. Clams
10. Other side leg lift
11. Other side clams
12. V-sit with chest fly
2 x 40sec

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TRX Workout in 30-Minutes

TRX Workout in 30-Minutes

TRX Workout in 30-Minutes for Women Over 40

A full-body TRX workout in 30 minutes hitting your strength, core and cardio. Soon to be one of your favourite TRX workouts.

Want to learn how to adjust your TRX quickly? Watch this fit tip.

Learn more TRX exercises that you can sub into ANY workout on YouTube with this fit tip video.

TOOLS NEEDED

TRX

THE WORKOUT

1. Lunges x10
2. Lunge Jumps x10
3. Other leg lunges x10
4. Other leg lunge jumps x10
1x

5. 1 arm pull up 50sec
6. 1 arm bicep curl 30sec
7. 1 arm pull up 50sec
8. 1 arm bicep curl 30sec
9. 1 leg deadlift 50sec
10. 1 leg squat 30sec
11. 1 leg deadlift 50sec
12. 1 leg squat 30sec
13. Chest press 50sec
14. Tri ext 30sec
15. Alt forward lunges 50sec
16. Arms up jump lunges 30sec
1 x

17. X-flys x10
18. Reverse flys x10

19. Plank with knee taps
20. Mountain climbers
8 x 20sec

21. Lunges x10
22. Jump lunges x10
23. Other leg lunges x10
24. Other leg jump lunges x10

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How To Test Your Shoulder Mobility and Fix Overhead Mobility

How To Test Your Shoulder Mobility and Fix Overhead Mobility

How To Test Your Shoulder Mobility and Fix Overhead Mobility for Women Over 40

How’s your shoulder mobility? Try this simple test to see how your overhead mobility is, and then add these two easy drills into your daily routine to help you improve your shoulder mobility.

 

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Small Ball Ab Workout for Women Over 40

Small Ball Ab Workout for Women Over 40

Small Ball Ab Workout for Women Over 40

A small ball ab workout for women over 40.

Train your core using the small ball (aka Bender Ball, Pilates Ball, Barre Ball) with this quick ab routine made specifically for women over 40.

Either add it after your workout as a finisher or add it into your day just because you’re awesome like that 😘

TOOLS NEEDED

small ball

THE WORKOUT

1. Leg lowering & inner thigh squeezes
2. Butterfly crunches
3. Russian twists
4. Bear with inner thigh squeezes
5. Ball passes
6. Side crunch
7. Other side
2 x 30sec

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