20-Minute Indian Club & Bodyweight Workout | Full Body MOBILITY Routine

Mike Pastor presents a 20 minute follow along full body mobility workout routine involving Indian clubs and bodyweight exercises. This is a really good mobility routine for movement prep and warm up before a workout or as active recovery on a rest day.

TARGET:

The combination of bodyweight ground work and Indian club exercises will open up your joints to improve your range of motion and activate your muscles to get your body temperature up and your blood flowing.

On the whole, this mobility routine will target all of your joints, with emphasis on your hips, shoulders, elbows, wrists and spine. It also involves some dynamic stretching for your muscles, which is great for either recovery or preparing your muscles to move through a full range of motion for a workout.
One of the best things about this routine is how great it’ll make your feel, especially your shoulders and hips. It’s going to get that synovial fluid flowing and your stabilizer complex muscles active.

EQUIPMENT:

Indian Clubs (either 1 or 2 pound clubs are all you need). You want lightweight clubs!

1lb clubs: https://amzn.to/3j33Xnq
2lb clubs: https://amzn.to/3mjviUr

WORKOUT ROUTINE:

8 Exercises
2 Rounds
No rest between sets or rounds

1. Arm Cast (0:24) x 20 reps (10 each side)
2. Hip Switch (1:34) x 20 reps (10 each side)
3. Wrist Circles (3:21) x 10 reps
4. Leg Roll Over (4:19) x 20 reps (10 each side)
5. 4 Count Swing (5:45) x 20 reps (10 each side)
6. Scorpion (6:54) x 10 reps (5 each side)
7. The Mill (variation): (7:54) x 10 reps each side
8. Technical Stand Up (9:44) x 10 reps (5 each side)

Exercise info:
Indian Club Arm Cast: Shoulder mobility & deltoid activation
Hip Switch: Hip mobility & glute activation
Indian Club Wrist Circles: Wrist mobility & hamstring and low back activation
Leg Roll Over: Hip and knee mobility & glute and core activation
Indian Club 4 Count Swing: Shoulder and hip mobility & lat stretch, and glute, core, arm and delt activation
Scorpion: Shoulder, spine (lumbar and thoracic), and hip mobility & chest and hip flexor dynamic stretch
Indian Club Mill Variation: Shoulder, elbow, wrist mobility & hip and ankle fluidity
Technical Stand Up: Technical Skills & total body warm up and mobility

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BEST INDIAN CLUBS TO BUY

1lb clubs: https://amzn.to/3j33Xnq
2lb clubs: https://amzn.to/3mjviUr

Indian Club Buyer’s Guide: https://www.setforset.com/blogs/news/...