10 Minute Downward Dog Workout: Full Body Yoga Mobility Follow Along

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10 Minute Downward Dog Workout: Full Body Mobility Follow Along from BJ Gaddour, former Men's Health fitness director, MetaShred creator & author of Your Body Is Your Barbell.

This 10-minute plank & pushup flow is where mobility meets muscle gain. Though it focuses on the upper body & core, it’s still a phenomenal full-body stability warmup. Focus on maximally protracting (or pushing away) your shoulder blades (or scapular) for serratus anterior development.

Perform each move for 40 seconds of work with 20 seconds of rest between moves:

Down Dog to Scap Pushup
Down Dog to Twisting Cobra Shrugs
Down Dog to Pulsing Blast-Off Pushups
Down Dog to Contralateral Toe Touch 1.0
Down Dog to Contralateral Toe Touch 2.0
Down Dog to Alternating 1-Arm, 1-Leg Planks
Left-Leg Down Dog
Right-Leg Down Dog
Left-Arm Down Dog
Right-Arm Down Dog
  1. BJ Gaddour
  2. bj gaddour
  3. yoga flow
  4. flexibility follow along
  5. mobility follow along
  6. full body stretch
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i had forgotten about this one. Great workout. Using for a "warmup" for X58 ( my most favorite workout)

larrydavis
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I hope It’s okay for me to post this. For a quick way to watch your explanations for each movement (repetition is my friend!) to use on downtime days, upper body days, to partner up with hang/inverted rows, or whenever! Hopefully others can benefit from it as well!

Down Dog To Scap Pushup 0:41
Down Dog To Twisting Cobra Shrugs 1:40
Down Dog to Pulsing Blast-off Pushup 2:40
Down Dog Contralateral Toe Touch 1.0 3:39
Down Dog Contralateral Toe Touch 2.0 4:40
Down Dog to Alternating 1-Arm, 1-Leg Planks 5:39
Left leg (SINGLE leg do BOTH sides) Down Dog 6:40
Left arm (SINGLE ARM do BOTH sides!) Down Dog 8:39

epicrexy