Get Ready for Your Next Adventure (or Nap!)

The holiday season is full of fun and challenges, from hiking up scenic mountains to surviving family dinners. No matter what your day looks like, you deserve to feel mobile and energised. This dynamic mobility routine will ensure your body stays in top shape for whatever comes your way. Whether you’re preparing for an outdoor adventure or simply need a break from the couch, these moves will help you stay flexible, energised, and ready for anything.

Benefits:

  • Mobilises connective tissue and muscles for better elasticity
  • Circulates synovial fluid for improved joint function
  • Enhances neural control and movement quality
  • Increases range of motion (ROM) and activates your nervous system

Perform this routine on a rest day, before your workout, or whenever you’re feeling stiff or sluggish. You’ll be ready to conquer holiday hikes, family activities, and maybe even that post-meal nap!

  • THE WORKOUT

  • Neck Rotations

  • Ear to Sky

  • Rotational Squat

  • Band Dislocates

  • Kettlebell Halos

  • Lying Side Wipes

  • Squat Stands

  • Soldier March

How to do it: Start with 1 set of 8-10 reps per side (or per exercise) to warm up. As you get comfortable, aim for 2-3 sets of 10-20 reps. Perform slowly and with control to maximize range of motion and activation. Incorporate this routine into your rest days or as a pre-workout warm-up for a balanced, mobile body ready for any holiday challenge!

Neck Rotations

Prepare your neck for the holiday hustle—and maybe even a little extra screen time!

  • Starting Position: Stand upright with your hands together behind your back and your chest lifted.
  • How to Perform:
    1. Slowly turn your head to look over your right shoulder.
    2. Rotate back to the centre and then to the left.
    3. Repeat 10-20 times in each direction.

Tip: Try to look further behind you with each rotation to increase your range of motion.

 

Ear to Sky

Give your neck and shoulders some love after all the wrapping, lifting, and toasting!

  • Starting Position: Same as Neck Rotations — tall posture, hands behind your back.
  • How to Perform:
    1. Raise your right ear and chin toward the sky, lengthening the side of your neck.
    2. Return to neutral, then switch sides.
    3. Perform 10-20 reps on each side.

Tip: Avoid tilting your shoulders as you raise your ear. Focus on neck movement only.

Rotational Squat

Open up your hips and torso after a full day of holiday feasting.

  • Starting Position: Stand tall.
  • How to Perform:
    1. Step backwards at a 45-degree angle with your right leg.
    2. Bend your left knee, lowering into a squat with your right leg fully extended.
    3. Push back to the start and repeat on the opposite side.
    4. Perform 5-10 reps per leg.

Tip: Feel a deep stretch on the inside of your trailing leg while engaging your squatting leg.

Band Dislocates

Perfect for shaking off any stiffness from lugging heavy holiday bags or from too many trips to the kitchen.

  • Starting Position: Hold a resistance band with a wide grip in front of you.
  • How to Perform:
    1. Slowly raise the band overhead with straight arms.
    2. Rotate the band behind you, touching your lower back.
    3. Return to the front.
    4. Perform 10-20 full rotations.

Tip: Keep your arms locked out the entire time. If it feels too tight, widen your grip on the band.

Kettlebell Halos

  • Starting Position: Hold a kettlebell upside down at chest height.
  • How to Perform:
    1. Move the kettlebell around your head, starting at your left ear, behind your head, to your right ear, and back to centre.
    2. Complete 5-10 reps in one direction, then switch.

Tip: Focus on driving your elbows up and back to control the kettlebell’s movement.

Lying Side Wipers

  • Starting Position: Lie on your left side with your right leg bent and left leg straight.
  • How to Perform:
    1. Stretch both arms straight out in front of you, palms together.
    2. Slowly rotate your right arm back behind you, aiming to touch the floor.
    3. Return to the starting position.
    4. Perform 10 reps on each side.

Tip: Keep your hips and lower back still. The movement should come from your upper back and shoulders.

Squat Stands

Loosen up those hamstrings and hips for a comfy holiday! Perfect for mobility after hours of sitting or standing.

  • Starting Position: Stand with your feet wider than normal squat stance.
  • How to Perform:
    1. Bend forward and grab your toes with an overhand grip.
    2. Pull your hips down into a deep squat, keeping your arms straight.
    3. Slowly lift your hips back up, stretching your hamstrings.
    4. Perform 10-20 reps.

Tip: Keep your back straight and pull your glutes as close to the floor as possible.

Soldier March

  • Starting Position: Stand tall with arms extended in front of you.
  • How to Perform:
    1. Step forward with your right foot.
    2. Swing your left leg up as high as you can while keeping it straight.
    3. Return it to the ground and repeat on the other side.
    4. Perform 10 reps per leg.

Tip: Keep your legs straight and controlled. Avoid jerky movements.