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Mobility Circuit #3

In this video, Coach Amber Zuver from First Capital Gym shows a quick flexibility & mobility circuit that consists of:Piriformis Stretch x 30-60 seconds eachT-Spine Rotations x 10-20eSupported ½ Kneeling Hip Flexor Stretch x 30-60 seconds eachToe Touch to Squat x 3-5Standing Leg Raises x 10-20eThis is a great circuit that you can complete throughout … Read more

Mobility Circuit

In this mobility circuit, Coach Amber Zuver from First Capital Gym shows:90/90 Stretch x 30-60 secondsHip Rock w/ Hold x 30-60 secondsStraight Leg Raise Stretch x 30-60 secondsStraight Leg Raises x 10-20 eachT-Spine Rotations x 10eCalf Stretch x 30-60 secondsAnkle Rocks x 10-20eHip Swings x 10-20eYou can perform this before your training session or a … Read more

Daily Mobility Circuit Idea #1

This is one of the warm up series we perform at First Capital Gym. In this particular warm up, we’re looking at opening up the hips and t-spine. ½ Kneeling Hip Flexor Stretch: Hold each side for 30 seconds Open ½ Kneeling T-Spine Rotations: 10 reps per side Straight Leg Raises: 10 per side Glute … Read more

Foam Rolling Series

In this video, First Capital Gym coach Amber Zuver demonstrates a foam rolling series that we have our members perform at Fist Capital Gym Foam Rolling Sequence: Calf QuadsHamstrings Hip External Rotators IT Band Upper BackLats At First Capital Gym, we start and end each session with foam rolling. We use it as a warm … Read more