This holistic approach to physical readiness is more than just a trending fitness buzzword. From understanding the core concepts behind mobility training to the fundamental importance of warming up, we've got you covered.

We'll guide you through the calming sequences of the Sun Salutation and walk you through comprehensive stretch routines. Whether you're a fitness enthusiast looking for a fresh perspective or someone keen on integrating mobility into your daily regimen, this episode is for you.

Stay tuned as we unravel the secrets to optimizing movement, enhancing flexibility, and preparing your body for any challenge ahead. Let's get moving!

This podcast is available from most major podcast hosts, including Apple Podcasts and Spotify.

00:00:00 Introduction

01:13:65 Mobility Training EXPLAINED

02:05:74 Warming Up

02:55:37 Sun Salutation

04:56:20 The Full Training Process

05:09:75 Stretch Routine 1

06:29:63 Stretch Routine 2

08:56:49 Closing

You may be fit, but are you Survival Fit? Take the Survival Fitness challenge today… if you think you can hack it! https://www.survivalfitnessplan.com/challenge

 Hi guys, Sam Fury here with another episode of the Survival Fitness Plan, your ultimate flight and fight fitness training program. So because of all the changes that I've been making, I made yesterday to the, to the plan, we won't, before, so before previously, oh hello dog, there you notice, look at this dog.

No, we're outside, he doesn't want to walk around, he just wants to sit here. So, I don't know, it's an unusual dog this one, usually dogs like to run around and stuff, but this one does not. He'll run around and sniff for a little bit, and then he just wants to chill. I think he wants to go home already. He's only been out here for five minutes.

Anyway so in the previous episodes, I was doing like, oh, this is what you're gonna learn in level one, this is what you're gonna learn in level two, but that's all changed now. So, disregard all those. I mean, they're still useful. I'm still fixing up the timetable, and the program. It's, it's a lot better.

So you, it'll, it's a lot simpler. Every time I fix it it gets simpler and simpler. So but also I'll release that soon and I'll tell you, tell you what it's all about maybe in the next, in the next episode of this. But for today, I want to talk about mobility training.

 Mobility training, it's more than flexibility.

It's, certainly flexibility is a big part of mobility, but it's more, it's more than flexibility. Because it's like being mobile, right? So like... You can be flexible but still have poor mobility in general day-to-day life. And it's really important to do mobility training for prevention of you know, if you get brittle bones and stuff, it's prevention of that.

It's prevention for a lot of things. It's kind of like an anti-aging, sort of a biohack, the original biohacking sort of stuff. Mobility. Of course, it's good for flexibility as well. Don't you can't discount that. It's definitely flexibility is a big part of it, but it's just more, it is more than flexibility.

It's mobility, right? Doing mobility training, for example, might help prevent osteoporosis and things like that and arthritis and all that sort of stuff.

So in the survival fitness plan, there are a few things that we do for mobility training. We actually do mobility training every single day.

 At the very start of the day, and this is more of a warm-up, this is when I was deciding what to include in this episode, I decided that because the start of the warm-up is like sun salutations, which is the yoga sun salutations, the classic yoga sun salutations, right? And that's what's really, it's, it's a really good all-body warm up.

And we're gonna use it as a warm-up. So if you do five minutes of sun, or three minutes of sun salutations every day, like the first thing when you get up, it's really, really good. So first of all, you gotta start with the child's pose. And a bit of a cat-cow, and then a bit of a downward dog. And that's kind of like the warm-up for sun salutation.

Because if you go straight into sun salutations especially if you live in a cold area, it might, it might be a bit much. So you gotta do those, those few little things first.

 Alright, and then, sun salutations, it's all about, and it's good for, because it's kind of a meditation as well at the same time, and it's good because you're doing like, breathing.

And breathing's always good. So like a deep breath, everyone breathes obviously, but deep breathing's always good. So for those of you who don't know Sun Action, maybe go, go have a look on YouTube or whatever. Or if you get the app, it'll be like, there's a, there's a video in the app. But I can just quickly explain.

So first you study Mount Mountain Pose, and then you breathe and then you go into upward salute, which is like your, your hands above your head sort of thing, and in a prayer pose and you, you breathe in. And then you do a standing forward bend, which is like, kind of like touch your toes sort of thing.

And as you do that, you breathe out, and then you breathe in again, and you do a half-standing forward bend. So you come up just a little bit with a straight back, and then you go into a high plank Which, and then breathe out, and then breathe in, and a high plank is like the top of a push-up. Then you go into Chaturanga, which is, as you breathe out, you go into Chaturanga.

And Chaturanga is just like the low part of the push-up, right? In a plank version, in a plank. Low push-up. And then you go into Upward Facing Dog. It's kind of hard to explain in words. You'd kind of have to see it, but most people know what it is, Upward Facing Dog. And it's kind of like you're arching your back up and looking up, right?

And then you're breathing in, and then you breathe out, and you go into downward dog, right? And then, as you breathe out, and then as you Then you go into a low lunge, between the out and the in-breath, And then you go back into half standing forward bend, as you breathe in, you breathe out, And go into standing forward bend, and then you go back into upward salute, And then back into mountain pose, and then you repeat it all again, right?

On the other side, you just keep repeating that. You'd repeat it at least three times in the survival fitness plan, but you're probably gonna end up repeating it more depending on how long you want to go. What's going on, dog? You were so happy just a minute ago. Sorry about that. I'm gonna give him a pat.

He likes the Pats. All dogs like pats.

 Alright, so that's the that's the first, that's the sunset rotation, alright? And then you do your workout or whatever, alright? You do your parkour training or your fight training or your swimming or your bike riding or whatever you're going to do, alright? And then at the end, you always have stretch routines.

 So there are two stretch routines in the survival fitness plan, alright? So you just alternate day by day, there's no, there's no rest day. So stretch routine one is you do triple bully left. And then triple bully, right? Triple bully is like when you hold Just go look up triple bully, it's too hard to explain.

Again, if you get the app, there's a video on it, and then you do like a, on the wall, you do like a triceps lat stretch. And then You go, you go into Hero, Hero Toes it's called I don't know the proper name, I call it Hero Toes and it's just, you're basically kneeling, but you're like, you, you flex your toes, right?

And then Double Leg Plantar Flexion, which is like you're in the Hero Pose again, and, but you're, you're stretching out your shins by leaning back. Then you go into Joyful Baby, which is a classic yoga pose, and a good hip opener. With, and then you, you play your toes a little bit for toe reanimation. And then you go into Rin relieving pose, which is kind of like hugging, hugging your knees, and breathing in and out, right?

And then you go into Survive Mount Angel, which is lying down and with your, your hips or hip opening in lock. A frog in a frog pose, a pine-bound angel. And that's it for the stretch routine one. And then you'll do your ball mobility work, right? Or you might do the ball mobility work at the start, and I'll go into those ball mobility works in a minute.

Okay, so the number stretch routine two is you do, and, oh, sorry, I forgot to mention that you hold each of those poses or each of those stretches for one minute. Is it one minute? Yeah, it's one minute. Alright, so the next one is Stretch Routine 2. You start off with Downward Dog for 30 seconds, then you go into the Runner's Lunge on your left side and you keep that for 30 seconds, and then you go into Advanced Runner's Lunge, which is the same as Runner's Lunge, but then it's also called the Couch Stretch.

So if you look up Couch Stretch, a lot of these stretches are from Dr. Kelly something. He wrote the book called, I say, I talk about this book all the time because it's awesome and he's bringing out a new book.

I'll be doing a book soon as well, which book was How to Become a Supple Leopard, right? And he calls it the couch, I just call it the Advanced Runner's Lunch. Alright, and then you go into half prayer twist, and then you do the lateral hip opener which is another one of Dr. Kelly's, and then you go back into Downward Dog, then you do that little routine on the other side, right, and then you finish in Supine Bound Angel, and then you go into your ball routines.

And while you're in Supine Bound Angel, by the way, in the Solar Fitness Plan, you can go into meditation and that'll be built into it whether you actually want to do it or not, it's up to you, but it's a really good habit to get into, it's just 10 minutes of meditation a day, and also you have a little think about the core values which you'll learn about I'll talk about it another time, anyway, alright, so now you've got your ball routines so the ball routines is basically, remember, I think, yes The other day, I think I mentioned it the other day as well, is that I bought, like, this little ball roller massager thing, right?

So, basically, we've just split the, split the body into seven parts, so it's just one a day. So, your head and neck then your back then your front torso, which includes your ribs, chest, stomach then your arms, and then your upper legs, which includes your buttocks and your hips, and then your lower legs.

Which is like your shins and then your hands and feet, your extremities, right? And that's the seven things. And then for mobility on your active recovery days, you can do yoga if you want, which is pretty good. And as you know, as you noticed, right, there's no rest days, it's seven. So there are rest days, but it's active, it's called active recovery days and there's one every week.

But the mobility training you do every day. So there is technically no rest day, it's all active recovery, right?

 That's about it for today's episode guys. Next, in the next episode, I'm not sure what I'll do in the next episode. Maybe go, well, I'll think of it. Anyway, don't forget to download the app.

It's a special deal, it's only a dollar for 30 days. www.survivalfitnessplan.com/app . It'll be ready soon. Depending on where you watch or listen to this, it might be ready already. So go have a look, and if not if you sign up and it's not ready, then you're going to get 6 months free. So head on over as fast as possible.

So it's either going to be 6 months, or 6 months free, or a dollar for 30 days. These are both amazing deals. So, there you go. That's it for today guys, don't forget, ooh, alright dog. Don't forget to like, subscribe, and share. Say bye to buddy. Hey buddy! Hey buddy! He doesn't like the phone. Like, subscribe, and share.

Oh, oh, okay. And I'll see you again next time. Bye.