The roll out with step (trapeze bar) is a great functional mobility exercise within a warm up/cool down. Can also be performed in between loaded exercises, as part of active recovery.
From standing, take a long step forward and lunge deep, moving the arms straight overhead, torso upright. Return and switch legs. Perform 5 reps each side. For added flexibility and endurance, hold for 5 secs.
Increasing mobility before and during exercise will maintain functional range of motion and efficiency during exercise. Post exercise mobility will help to restore range of motion, as part of a structured cool down.
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Do you already know our blogpost about functional training and moving like a child?