Hybrid racing asks for deep squats, long lunges, strong hinges and overhead positions. Good mobility makes them easier and helps you move well when tired. Ten minutes a day is enough to make a difference.
The routine
1. Deep squat hold (1 minute)
Sit in a deep squat, heels down, chest up. Hold onto something if needed. Good for hips and ankles — useful for wall balls.
2. Hip flexor stretch (1 minute each side)
Kneel in a lunge position, back knee down. Push your hips forward gently. Helps with lunges and running.
3. World’s greatest stretch (1 minute each side)
From a lunge, put the same-side hand down inside your front foot, then rotate your other arm to the ceiling. Hips and upper back.
4. Ankle mobility (1 minute each side)
Kneel with one foot forward, and push your knee forward over your toes, keeping your heel down. Helps squats and sled push.
5. Thoracic rotation (1 minute each side)
Lie on your side, knees bent, arms out in front. Rotate your top arm open, following it with your eyes. Upper back — helps SkiErg and wall balls.
6. Shoulder circles and wall slides (1 minute)
Stand against a wall, arms up in a “W” shape, and slide them up and down. Shoulders.
When to do it
- Before training, as part of your warm-up.
- After training.
- On rest days.
Consistency matters
Doing a short routine most days is better than a long session once a week.