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Chris Brainard

Chris Brainard

Chris is a former collegiate athlete and has a passion for empowering athletes and adults to achieve their fitness and performance goals. Chris has been helping athletes and adults for the past 8 years look, move, and feel amazing without beating up their bodies and spending hours in the gym.

In the midst of all the chaos happening in society right now, I wanted to give you guys easy to follow at home workouts and mobility routines that you can do in the comfort of your own home.

This particular routine can be done as a warm-up where you perform 1-2 rounds before your main workout or done as your main workout where you can set a time for 10-15 minutes and get as many rounds as possible in.

This routine is really focused on opening up the hips, shoulders, and upper back. If you sit at a desk all day or are struggling with your posture and are in pain, these drills will help to open you up and get you moving and feeling better.


Head Nods                                                X 10 REPS

Head Rotations                                         X 10 REPS

90/90 Shin Hovers                                   X 5 REPS / SIDE

Half-Kneeling Half Circles                       X 5 REPS / SIDE

Split Stance Adductor Mobs                    X 6 Reps / SIDE

Downward Dog                                       X 5 REPS

Rock back T-Spine Rotations                  X 8 REPS / SIDE

This routine is something you should be doing daily to make sure your joints are moving through their full ranges of motion.

If you have any questions, don’t hesitate to leave me a message below.

Stay Strong

– Chris

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