It's time for a backpacker mobility workout! When training at home, it can be hard to know exactly what to do for a mobility workout. It is especially hard for all the backpackers and hikers out there who probably don’t have a background in strength and conditioning, but still need to stay mobile. Here is a basic mobility training session for you. Feel free to do the exercises as long as you want. When working on mobility training you can keep working for 5, 10, 20, and 30 or more minutes!
The process is simple:
- Organize your training space.
- Set a timer for 30-second intervals.
- Perform exercises 1-5 in order for 30-seconds each.
- When the timer goes off, switch to the next exercise.
- Once you complete one round, start at the beginning again. Take a break if you need it.
- Once you complete two-cycles, your 5-minute workout is done! Feel free to keep training if you like!
This mobility workout will give you a good understanding on how to open up your hips, shoulders, and back when you are training at home for your next backpacking or hiking adventure.
Exercise 1: Hip Opener
Exercise 2: Russian Baby Maker
Exercise 3: 90/90 Stretch
Exercise 4: Shoulder Dislocation
Use a broom handle, towel, or resistance band.
Exercise 5: Dead Hang Stretch
You can do this from the top of an open door.
Give it a go and let me know how you went!
Coach Josh Wood is a personal trainer, backpacking coach, steel mace instructor who lives in Hobart, Tasmania. Working as a Wilderness Guide in Tasmania, he noticed the amount of injuries received by guides and hikers that were completely preventable! Using his years of practical experience and knowledge he focuses on helping people have injury-free adventures that give them stories to last a lifetime.