Nikki Burich

0:11

FRIYAY Boxing Class!

0:27

90/90 Hip Switches x 8-10 reps each side #hips #mobilty #glutes

0:30

Child’s Pose + Lat Stretch #upperbackpainrelief #hipstretch #mobility #latstretch

0:44

Backbend into Forward Folds x 5 reps everyday #lowerbackpain #hamstrings #spinalmobility

0:16

Shoulder Blades Openers x 3-5 reps each side #mobility #shoulders #upperback

0:29

Cat/Cow Spinal Rotations x 3-5 reps #mobility

0:23

Inner Thigh (Adductor) Strong Stretch x 3-5min hold

0:25

Deep Squat Hold + Shoulder Rotations

0:22

Overhead Banded Passes: Great for opening up the chest, shoulders and lats before an upper body sesh

0:20

Prone Scorpians - Mobility Drill = 8-10 reps or Cooldown = static hold for 10-20secs each side.

4:52

Full Body Cool Down Static Stretches

3:25

Full Body Mobility Drills WARMUP

2:45

Full Body Foam Rolling!

0:16

Trigger Ball Series: Cool Down - Base of Foot Release. 30-45secs each side.

0:16

Foam Roller Series: Cool Down - Lat Release. 30-45secs each side.

0:16

Foam Roller Series: Cool Down - Calf Release. 30-60secs each side.

0:16

Foam Roll Series: Cool Down. 30-60secs each side.

0:16

Big Toe Mobilisation: Cool Down. Hold for 20-30secs.

0:16

World’s Greatest Stretch: Warmup Drill. Complete 3-5 reps each side.

0:16

Chaturanga Series Part 2: Warmup Drill - Full Body Flow

0:16

Chaturanga Series Part 1: Warmup Drill - Full Body Flow

0:16

Dynamic Warmup: Modified World’s Greatest Stretch x 30secs each side.

0:16

Dynamic Warmup: Hip Openers x 5-10 reps each side.

0:16

COOL DOWN: Ragdoll Hamstring Stretch x 60secs

0:16

COOL DOWN: Legs up the wall Hamstring Stretch x 1-2mins.

0:16

COOL DOWN: Trigger point trap release x 60secs each side.

0:16

COOL DOWN: Base of skull trigger point release x 10-15 chin tucks.

0:16

COOL DOWN: Scalene Stretch x 30secs each side.

0:16

COOL DOWN: Side Neck Stretch x 30-45secs each side.

0:16

COOL DOWN: Front of Feet Stretch x 60-90secs

0:16

COOL DOWN: Strong Quad Stretch x 30-60secs each side

0:16

DYNAMIC WARMUP: Ankle Rocks x 8-10ea side

0:16

DYNAMIC WARMUP: Puppy Pose (Shoulders) x 5-10reps

0:16

DYNAMIC HIP WARMUP: Frog Pose Rocks x 15-20reps.

0:16

COOL DOWN: Strong Forearm Stretch x 20-30secs

0:16

COOL DOWN: Strong Shoulder (and arms) Stretch x 20-30secs

0:16

COOL DOWN: Figure 4 Hip/Glute Stretch x 30-45secs each side

0:16

COOL DOWN: Supported Side Bend Stretch (QL) x 30secs each side.

0:16

COOL DOWN: Single-arm Tricep Stretch x 30secs each side.

0:16

COOL DOWN: Supported Lat Stretch x 30-45sec hold.

0:16

DYNAMIC WARMUP: Adductor Rocks x 8-10 each side

0:16

DYNAMIC WARMUP: T-Spine Book Opener. Complete 8-10reps each side.

0:16

DYNAMIC WARMUP: Chest/Shoulder Opener. Complete 5reps with a 5sec pause.

0:16

COOL DOWN: Updog into Downward Facing Dog peddling through the feet.

0:16

COOL DOWN: Quad Stretch x 30secs each side.

0:16

COOL DOWN: Hamstring Stretches + Spinal Twist

0:16

DYNAMIC WARMUP: Deep Squat Hold x 30secs