If I don’t have enough time to do, a warm-up, mobility, strength, conditioning, etc. then my go to is always Locomotion.
Locomotion is moving your body from one place to another and can be done in many different ways. Here is my routine that I use that covers a little bit of everything the body needs!
Locomotion Routine:
Ostrich Walk - Take small steps with straight legs and reach for the floor.
Straight Leg Bear - Keep your legs straight and move contralateral (left leg with the right arm and vice versa).
Low Bear - Keep your back and hips flat (tight core) and move contralateral.
Horse - Take a wide stance and keep your hips low.
Frogger - Squat down and reach forward with your arms. Keep your arms straight and pull your legs up as far as possible and return back to a squat.
Duck Walk - Squat down and walk heel to toe.
Alternating K-Kicks - Step forward and kick up into a partial handstand. Keep your legs low at first.
Feel free to message me and/or tag me if you have questions! Now go move!
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