{"id":2212,"date":"2017-03-08T12:01:40","date_gmt":"2017-03-08T12:01:40","guid":{"rendered":"https:\/\/andreasphysioblog.com\/?p=2212"},"modified":"2021-06-10T03:23:15","modified_gmt":"2021-06-10T03:23:15","slug":"integrated-mobility","status":"publish","type":"post","link":"https:\/\/andreasphysioblog.com\/?p=2212","title":{"rendered":"Integrated Mobility"},"content":{"rendered":"<header class=\"entry-header\">\n<h1 class=\"entry-title\">Integrated Mobility<\/h1>\n<\/header>\n<div class=\"entry-body\">\n<div class=\"entry-meta\"><\/div>\n<div class=\"entry-content\">\n<p>These exercises are inspired by Christopher Sommer from his\u00a0<a href=\"https:\/\/www.gymnasticbodies.com\/gb-courses\/foundation-series\/\">gymnasticbodies.com<\/a><\/p>\n<p><strong>Practical Training time and repetitions<\/strong><\/p>\n<p>Train only one exercise at a time and complete the different step before moving on to next exercise. Try not to skip because the exercise is stick together.<\/p>\n<p><strong>Warming Up<\/strong><\/p>\n<p>Warmup with two to three sets of exercises which you have already mastered with 5-15 reps. Do not spend exorbitant amounts of time and effort warming up for your day\u2019s. 5 minutes is plenty.\u201d<\/p>\n<p><strong>Key words<\/strong><\/p>\n<p>Key: FL = Front Lever; sPL = straddle Planche; HBP = Hollow Back Press;<br \/>\nRC = Rope Climb; Mn = Manna; SL = Side Lever; SLS = Single Leg Squat:<\/p>\n<p><strong>Exercises \u2013&gt; program see below<\/strong><\/p>\n<p>FL = Front Lever<\/p>\n<ul>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=wup7ri2D1zk\">FL1<\/a>\u00a0(Bent Hollow Body Hold)<\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=uCQbsOiL330\">FL2<\/a>\u00a0(Bent Hollow Body Rock)<\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=FfRtMcRDsNk\">FL3<\/a>\u00a0(Straddle Hollow Body Hold)<\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=1wxarE8ZKM0\">FL4<\/a>\u00a0(Straddle Hollow Body Rock)<\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=JnuYfsJ3CKg\">FL5<\/a>\u00a0(Hollow Body Hold)<\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=qgV51C4ebRs\">FL6<\/a>\u00a0(Hollow Body Rock)<\/li>\n<\/ul>\n<p>sPL = straddle Planche<\/p>\n<ul>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=oXKFflEoas8\">sPL1<\/a>\u00a0(Scapular Shrug)<\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=3pZbQmW8898\">sPl2<\/a>\u00a0(Forearm Plank)<\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=gz0CuV-HVGQ\">sPL3 (Single Arm Plank)<\/a><\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=x-FS-MdPEu4\">sPL4\u00a0(Lean Planche)<\/a><\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=RG5GWgfrDf4https:\/\/www.youtube.com\/watch?v=RG5GWgfrDf4\">sPL5 (Elevated Planche Lean (ePLL)<\/a><\/li>\n<\/ul>\n<p>Side Lever<\/p>\n<ul>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=TbxTtrLQayk\">SL1 (Arch Body Hold)<\/a><\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=FazlcjNXMwA\">SL2 (Arch Body Rock)<\/a><\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=_QtirC7AyCM\">SL3 (Arch up)<\/a><\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=-AYwOuNBzqk\">SL4 (Jeffersons curl up)<\/a><\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=Sm_etsMNMSs\">SL5 (straddle reverse leg lift)<\/a><\/li>\n<\/ul>\n<p>Manna<\/p>\n<ul>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=obVuc0wZoss\">Mn1 (Tuck ups)<\/a><\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=FBhOdsgWtg8\">Mn2 (Straddle up)<\/a><\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=-lyw6R6wkSA\">Mn3 (V-sit up)<\/a><\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=IdnGO2YJ0WA\">Mn4 (Half Tuck Hanging Leg Lift)<\/a><\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=okXGNlOiAH4\">Mn5 (Half Hanging Leg Lift)<\/a><\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=dw53phzpY7k\">Mn6 (Negative Hanging Leg Lift (nHLL)<\/a><\/li>\n<\/ul>\n<p>Single leg Squat 1<\/p>\n<ul>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=W4YVu0LkmXU\">SLS1 (Deck Squat)<\/a><\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=z-gNIQrct_M\">SLS2 (Cossack squat)<\/a><\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=agi_55ezsRU\">SLS3 (Side-to-side squat)<\/a><\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=w-51g4eCaic\">SLS4 (Speed Skater Squat)<\/a><\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=Os9mh8RQ7TA\">SLS5 (Hawaii squat)<\/a><\/li>\n<\/ul>\n<p>Hollow Back Press<\/p>\n<ul>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=AUxgQ_ojfg0\">HBP1 (incline push up)<\/a><\/li>\n<li>HBP2 (Push up)<\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=C-SML6xnVkI\">HBP3 (Pseudo Planche Push-up)<\/a><\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=FbgC02l2yqs\">HBP4 (Bench Dips)<\/a><\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=-Ujl_aGmjjU\">HBP5 (negative parallel\u00a0bar dips)<\/a><\/li>\n<\/ul>\n<p>Rope Climb<\/p>\n<ul>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=STPzc9p4Z2g\">RC1 = Hinge Row<\/a><\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=uckREpFEDGA\">RC2 = Incline ring row<\/a><\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=vUJL8zNTXWE\">RC3 =\u00a0Ground Rows<\/a><\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=AcqRwYYQOhU\">RC4 = Elevated Rows<\/a><\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=uae9XakmIgY\">RC5 = Bulgarian Rows<\/a><\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=hikz9rsdezk\">RC6 =\u00a0Bent Arm Chin Hang Exercise<\/a><\/li>\n<\/ul>\n<p><strong>6 weeks Program<\/strong><\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-11672\" src=\"https:\/\/andreasbjerregaard.files.wordpress.com\/2017\/03\/skc3a6rmbillede-2017-03-08-kl-08-47-26.png?w=825\" sizes=\"(max-width: 825px) 100vw, 825px\" srcset=\"https:\/\/andreasbjerregaard.files.wordpress.com\/2017\/03\/skc3a6rmbillede-2017-03-08-kl-08-47-26.png?w=825 825w, https:\/\/andreasbjerregaard.files.wordpress.com\/2017\/03\/skc3a6rmbillede-2017-03-08-kl-08-47-26.png?w=150 150w, https:\/\/andreasbjerregaard.files.wordpress.com\/2017\/03\/skc3a6rmbillede-2017-03-08-kl-08-47-26.png?w=300 300w, https:\/\/andreasbjerregaard.files.wordpress.com\/2017\/03\/skc3a6rmbillede-2017-03-08-kl-08-47-26.png?w=768 768w, https:\/\/andreasbjerregaard.files.wordpress.com\/2017\/03\/skc3a6rmbillede-2017-03-08-kl-08-47-26.png 878w\" alt=\"Sk\u00e6rmbillede 2017-03-08 kl. 08.47.26\" data-attachment-id=\"11672\" data-permalink=\"https:\/\/physioblogandreasbjerregaard.com\/2017\/03\/08\/integrated-mobility\/skaermbillede-2017-03-08-kl-08-47-26\/\" data-orig-file=\"https:\/\/andreasbjerregaard.files.wordpress.com\/2017\/03\/skc3a6rmbillede-2017-03-08-kl-08-47-26.png\" data-orig-size=\"878,708\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Sk\u00e6rmbillede 2017-03-08 kl. 08.47.26\" data-image-description=\"\" data-medium-file=\"https:\/\/andreasbjerregaard.files.wordpress.com\/2017\/03\/skc3a6rmbillede-2017-03-08-kl-08-47-26.png?w=300\" data-large-file=\"https:\/\/andreasbjerregaard.files.wordpress.com\/2017\/03\/skc3a6rmbillede-2017-03-08-kl-08-47-26.png?w=825\" \/><\/p>\n<p>&nbsp;<\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Integrated Mobility These exercises are inspired by Christopher Sommer from his\u00a0gymnasticbodies.com Practical Training time and repetitions Train only one exercise at a time and complete the different step before moving on to next exercise. Try not to skip because the exercise is stick together. Warming Up Warmup with two to three sets of exercises which you have already mastered with 5-15 reps. Do not spend exorbitant amounts of time and effort warming up for your day\u2019s. 5 minutes is plenty.\u201d Key words Key: FL = Front Lever; sPL = straddle Planche; HBP = Hollow Back Press; RC = Rope Climb; Mn = Manna; SL = Side Lever; SLS = Single Leg Squat: Exercises \u2013&gt; program see below FL = Front Lever FL1\u00a0(Bent Hollow Body Hold) FL2\u00a0(Bent Hollow Body Rock) FL3\u00a0(Straddle Hollow Body Hold) FL4\u00a0(Straddle Hollow Body Rock) FL5\u00a0(Hollow Body Hold) FL6\u00a0(Hollow Body Rock) sPL = straddle Planche sPL1\u00a0(Scapular Shrug) sPl2\u00a0(Forearm Plank) sPL3 (Single Arm Plank) sPL4\u00a0(Lean Planche) sPL5 (Elevated Planche Lean (ePLL) Side Lever SL1 (Arch Body Hold) SL2 (Arch Body Rock) SL3 (Arch up) SL4 (Jeffersons curl up) SL5 (straddle reverse leg lift) Manna Mn1 (Tuck ups) Mn2 (Straddle up) Mn3 (V-sit up) Mn4 (Half Tuck Hanging Leg Lift) Mn5 (Half Hanging Leg Lift) Mn6 (Negative Hanging Leg Lift (nHLL) Single leg Squat 1 SLS1 (Deck Squat) SLS2 (Cossack squat) SLS3 (Side-to-side squat) SLS4 (Speed Skater Squat) SLS5 (Hawaii squat) Hollow Back Press HBP1 (incline push up) HBP2 (Push up) HBP3 (Pseudo Planche Push-up) HBP4 (Bench Dips) HBP5 (negative parallel\u00a0bar dips) Rope Climb RC1 = Hinge Row RC2 = Incline ring row RC3 =\u00a0Ground Rows RC4 = Elevated Rows RC5 = Bulgarian Rows RC6 =\u00a0Bent Arm Chin Hang Exercise 6 weeks Program &nbsp;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"postBodyCss":"","postBodyMargin":[],"postBodyPadding":[],"postBodyBackground":{"backgroundType":"classic","gradient":""},"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[261,13],"tags":[186,342,18],"class_list":["post-2212","post","type-post","status-publish","format-standard","hentry","category-exercise","category-training","tag-exercise","tag-gymnastic","tag-training"],"blocksy_meta":{"styles_descriptor":{"styles":{"desktop":"","tablet":"","mobile":""},"google_fonts":[],"version":7}},"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 5.0.2 - aioseo.com -->\n\t<meta name=\"description\" content=\"Integrated Mobility These exercises are inspired by Christopher Sommer from his gymnasticbodies.com Practical Training time and repetitions Train only one exercise at a time and complete the different step before moving on to next exercise. Try not to skip because the exercise is stick together. Warming Up Warmup with two to three sets of exercises which\" \/>\n\t<meta name=\"robots\" content=\"max-image-preview:large\" \/>\n\t<meta name=\"author\" content=\"Andreas Bjerregaard\"\/>\n\t<link rel=\"canonical\" href=\"https:\/\/andreasphysioblog.com\/?p=2212\" \/>\n\t<meta name=\"generator\" content=\"All in One SEO (AIOSEO) 5.0.2\" \/>\n\t\t<meta property=\"og:locale\" content=\"en_US\" \/>\n\t\t<meta property=\"og:site_name\" content=\"Physioblog by Andreas Bjerregaard -\" \/>\n\t\t<meta property=\"og:type\" content=\"article\" \/>\n\t\t<meta property=\"og:title\" content=\"Integrated Mobility - Physioblog by Andreas Bjerregaard\" \/>\n\t\t<meta property=\"og:description\" content=\"Integrated Mobility These exercises are inspired by Christopher Sommer from his gymnasticbodies.com Practical Training time and repetitions Train only one exercise at a time and complete the different step before moving on to next exercise. Try not to skip because the exercise is stick together. Warming Up Warmup with two to three sets of exercises which\" \/>\n\t\t<meta property=\"og:url\" content=\"https:\/\/andreasphysioblog.com\/?p=2212\" \/>\n\t\t<meta property=\"article:published_time\" content=\"2017-03-08T12:01:40+00:00\" \/>\n\t\t<meta property=\"article:modified_time\" content=\"2021-06-10T03:23:15+00:00\" \/>\n\t\t<meta name=\"twitter:card\" content=\"summary\" \/>\n\t\t<meta name=\"twitter:title\" content=\"Integrated Mobility - Physioblog by Andreas Bjerregaard\" \/>\n\t\t<meta name=\"twitter:description\" content=\"Integrated Mobility These exercises are inspired by Christopher Sommer from his gymnasticbodies.com Practical Training time and repetitions Train only one exercise at a time and complete the different step before moving on to next exercise. Try not to skip because the exercise is stick together. Warming Up Warmup with two to three sets of exercises which\" \/>\n\t\t<script type=\"application\/ld+json\" class=\"aioseo-schema\">\n\t\t\t{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"BlogPosting\",\"@id\":\"https:\\\/\\\/andreasphysioblog.com\\\/?p=2212#blogposting\",\"name\":\"Integrated Mobility - Physioblog by Andreas Bjerregaard\",\"headline\":\"Integrated Mobility\",\"author\":{\"@id\":\"https:\\\/\\\/andreasphysioblog.com\\\/?author=1#author\"},\"publisher\":{\"@id\":\"https:\\\/\\\/andreasphysioblog.com\\\/#person\"},\"image\":{\"@type\":\"ImageObject\",\"url\":\"https:\\\/\\\/andreasbjerregaard.files.wordpress.com\\\/2017\\\/03\\\/skc3a6rmbillede-2017-03-08-kl-08-47-26.png?w=825\",\"@id\":\"https:\\\/\\\/andreasphysioblog.com\\\/?p=2212\\\/#articleImage\"},\"datePublished\":\"2017-03-08T12:01:40+00:00\",\"dateModified\":\"2021-06-10T03:23:15+00:00\",\"inLanguage\":\"en-US\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/andreasphysioblog.com\\\/?p=2212#webpage\"},\"isPartOf\":{\"@id\":\"https:\\\/\\\/andreasphysioblog.com\\\/?p=2212#webpage\"},\"articleSection\":\"exercise, Training, exercise, gymnastic, training\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/andreasphysioblog.com\\\/?p=2212#breadcrumblist\",\"itemListElement\":[{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/andreasphysioblog.com\\\/#listItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/andreasphysioblog.com\\\/\",\"nextItem\":{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/andreasphysioblog.com\\\/?cat=13#listItem\",\"name\":\"Training\"}},{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/andreasphysioblog.com\\\/?cat=13#listItem\",\"position\":2,\"name\":\"Training\",\"item\":\"https:\\\/\\\/andreasphysioblog.com\\\/?cat=13\",\"nextItem\":{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/andreasphysioblog.com\\\/?p=2212#listItem\",\"name\":\"Integrated Mobility\"},\"previousItem\":{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/andreasphysioblog.com\\\/#listItem\",\"name\":\"Home\"}},{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/andreasphysioblog.com\\\/?p=2212#listItem\",\"position\":3,\"name\":\"Integrated Mobility\",\"previousItem\":{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/andreasphysioblog.com\\\/?cat=13#listItem\",\"name\":\"Training\"}}]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/andreasphysioblog.com\\\/#person\",\"name\":\"Andreas Bjerregaard\",\"image\":{\"@type\":\"ImageObject\",\"@id\":\"https:\\\/\\\/andreasphysioblog.com\\\/?p=2212#personImage\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/fccb51617ac80f31ccb50e135490d9f176c01a26890f3de75f630e02650bf7cc?s=96&d=mm&r=g\",\"width\":96,\"height\":96,\"caption\":\"Andreas Bjerregaard\"}},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/andreasphysioblog.com\\\/?author=1#author\",\"url\":\"https:\\\/\\\/andreasphysioblog.com\\\/?author=1\",\"name\":\"Andreas Bjerregaard\",\"image\":{\"@type\":\"ImageObject\",\"@id\":\"https:\\\/\\\/andreasphysioblog.com\\\/?p=2212#authorImage\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/fccb51617ac80f31ccb50e135490d9f176c01a26890f3de75f630e02650bf7cc?s=96&d=mm&r=g\",\"width\":96,\"height\":96,\"caption\":\"Andreas Bjerregaard\"}},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/andreasphysioblog.com\\\/?p=2212#webpage\",\"url\":\"https:\\\/\\\/andreasphysioblog.com\\\/?p=2212\",\"name\":\"Integrated Mobility - Physioblog by Andreas Bjerregaard\",\"description\":\"Integrated Mobility These exercises are inspired by Christopher Sommer from his gymnasticbodies.com Practical Training time and repetitions Train only one exercise at a time and complete the different step before moving on to next exercise. Try not to skip because the exercise is stick together. Warming Up Warmup with two to three sets of exercises which\",\"inLanguage\":\"en-US\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/andreasphysioblog.com\\\/#website\"},\"breadcrumb\":{\"@id\":\"https:\\\/\\\/andreasphysioblog.com\\\/?p=2212#breadcrumblist\"},\"author\":{\"@id\":\"https:\\\/\\\/andreasphysioblog.com\\\/?author=1#author\"},\"creator\":{\"@id\":\"https:\\\/\\\/andreasphysioblog.com\\\/?author=1#author\"},\"datePublished\":\"2017-03-08T12:01:40+00:00\",\"dateModified\":\"2021-06-10T03:23:15+00:00\"},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/andreasphysioblog.com\\\/#website\",\"url\":\"https:\\\/\\\/andreasphysioblog.com\\\/\",\"name\":\"Physioblog by Andreas Bjerregaard\",\"inLanguage\":\"en-US\",\"publisher\":{\"@id\":\"https:\\\/\\\/andreasphysioblog.com\\\/#person\"}}]}\n\t\t<\/script>\n\t\t<!-- All in One SEO -->\n\n","aioseo_head_json":{"title":"Integrated Mobility - Physioblog by Andreas Bjerregaard","description":"Integrated Mobility These exercises are inspired by Christopher Sommer from his gymnasticbodies.com Practical Training time and repetitions Train only one exercise at a time and complete the different step before moving on to next exercise. Try not to skip because the exercise is stick together. Warming Up Warmup with two to three sets of exercises which","canonical_url":"https:\/\/andreasphysioblog.com\/?p=2212","robots":"max-image-preview:large","keywords":"","webmasterTools":{"miscellaneous":""},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"BlogPosting","@id":"https:\/\/andreasphysioblog.com\/?p=2212#blogposting","name":"Integrated Mobility - Physioblog by Andreas Bjerregaard","headline":"Integrated Mobility","author":{"@id":"https:\/\/andreasphysioblog.com\/?author=1#author"},"publisher":{"@id":"https:\/\/andreasphysioblog.com\/#person"},"image":{"@type":"ImageObject","url":"https:\/\/andreasbjerregaard.files.wordpress.com\/2017\/03\/skc3a6rmbillede-2017-03-08-kl-08-47-26.png?w=825","@id":"https:\/\/andreasphysioblog.com\/?p=2212\/#articleImage"},"datePublished":"2017-03-08T12:01:40+00:00","dateModified":"2021-06-10T03:23:15+00:00","inLanguage":"en-US","mainEntityOfPage":{"@id":"https:\/\/andreasphysioblog.com\/?p=2212#webpage"},"isPartOf":{"@id":"https:\/\/andreasphysioblog.com\/?p=2212#webpage"},"articleSection":"exercise, Training, exercise, gymnastic, training"},{"@type":"BreadcrumbList","@id":"https:\/\/andreasphysioblog.com\/?p=2212#breadcrumblist","itemListElement":[{"@type":"ListItem","@id":"https:\/\/andreasphysioblog.com\/#listItem","position":1,"name":"Home","item":"https:\/\/andreasphysioblog.com\/","nextItem":{"@type":"ListItem","@id":"https:\/\/andreasphysioblog.com\/?cat=13#listItem","name":"Training"}},{"@type":"ListItem","@id":"https:\/\/andreasphysioblog.com\/?cat=13#listItem","position":2,"name":"Training","item":"https:\/\/andreasphysioblog.com\/?cat=13","nextItem":{"@type":"ListItem","@id":"https:\/\/andreasphysioblog.com\/?p=2212#listItem","name":"Integrated Mobility"},"previousItem":{"@type":"ListItem","@id":"https:\/\/andreasphysioblog.com\/#listItem","name":"Home"}},{"@type":"ListItem","@id":"https:\/\/andreasphysioblog.com\/?p=2212#listItem","position":3,"name":"Integrated Mobility","previousItem":{"@type":"ListItem","@id":"https:\/\/andreasphysioblog.com\/?cat=13#listItem","name":"Training"}}]},{"@type":"Person","@id":"https:\/\/andreasphysioblog.com\/#person","name":"Andreas Bjerregaard","image":{"@type":"ImageObject","@id":"https:\/\/andreasphysioblog.com\/?p=2212#personImage","url":"https:\/\/secure.gravatar.com\/avatar\/fccb51617ac80f31ccb50e135490d9f176c01a26890f3de75f630e02650bf7cc?s=96&d=mm&r=g","width":96,"height":96,"caption":"Andreas Bjerregaard"}},{"@type":"Person","@id":"https:\/\/andreasphysioblog.com\/?author=1#author","url":"https:\/\/andreasphysioblog.com\/?author=1","name":"Andreas Bjerregaard","image":{"@type":"ImageObject","@id":"https:\/\/andreasphysioblog.com\/?p=2212#authorImage","url":"https:\/\/secure.gravatar.com\/avatar\/fccb51617ac80f31ccb50e135490d9f176c01a26890f3de75f630e02650bf7cc?s=96&d=mm&r=g","width":96,"height":96,"caption":"Andreas Bjerregaard"}},{"@type":"WebPage","@id":"https:\/\/andreasphysioblog.com\/?p=2212#webpage","url":"https:\/\/andreasphysioblog.com\/?p=2212","name":"Integrated Mobility - Physioblog by Andreas Bjerregaard","description":"Integrated Mobility These exercises are inspired by Christopher Sommer from his gymnasticbodies.com Practical Training time and repetitions Train only one exercise at a time and complete the different step before moving on to next exercise. Try not to skip because the exercise is stick together. Warming Up Warmup with two to three sets of exercises which","inLanguage":"en-US","isPartOf":{"@id":"https:\/\/andreasphysioblog.com\/#website"},"breadcrumb":{"@id":"https:\/\/andreasphysioblog.com\/?p=2212#breadcrumblist"},"author":{"@id":"https:\/\/andreasphysioblog.com\/?author=1#author"},"creator":{"@id":"https:\/\/andreasphysioblog.com\/?author=1#author"},"datePublished":"2017-03-08T12:01:40+00:00","dateModified":"2021-06-10T03:23:15+00:00"},{"@type":"WebSite","@id":"https:\/\/andreasphysioblog.com\/#website","url":"https:\/\/andreasphysioblog.com\/","name":"Physioblog by Andreas Bjerregaard","inLanguage":"en-US","publisher":{"@id":"https:\/\/andreasphysioblog.com\/#person"}}]},"og:locale":"en_US","og:site_name":"Physioblog by Andreas Bjerregaard -","og:type":"article","og:title":"Integrated Mobility - Physioblog by Andreas Bjerregaard","og:description":"Integrated Mobility These exercises are inspired by Christopher Sommer from his gymnasticbodies.com Practical Training time and repetitions Train only one exercise at a time and complete the different step before moving on to next exercise. Try not to skip because the exercise is stick together. Warming Up Warmup with two to three sets of exercises which","og:url":"https:\/\/andreasphysioblog.com\/?p=2212","article:published_time":"2017-03-08T12:01:40+00:00","article:modified_time":"2021-06-10T03:23:15+00:00","twitter:card":"summary","twitter:title":"Integrated Mobility - Physioblog by Andreas Bjerregaard","twitter:description":"Integrated Mobility These exercises are inspired by Christopher Sommer from his gymnasticbodies.com Practical Training time and repetitions Train only one exercise at a time and complete the different step before moving on to next exercise. Try not to skip because the exercise is stick together. Warming Up Warmup with two to three sets of exercises which"},"aioseo_meta_data":{"post_id":"2212","title":null,"description":null,"keywords":null,"keyphrases":null,"primary_term":null,"canonical_url":null,"og_title":null,"og_description":null,"og_object_type":"default","og_image_type":"default","og_image_url":null,"og_image_width":null,"og_image_height":null,"og_image_custom_url":null,"og_image_custom_fields":null,"og_video":null,"og_custom_url":null,"og_article_section":null,"og_article_tags":null,"twitter_use_og":false,"twitter_card":"default","twitter_image_type":"default","twitter_image_url":null,"twitter_image_custom_url":null,"twitter_image_custom_fields":null,"twitter_title":null,"twitter_description":null,"schema":{"blockGraphs":[],"customGraphs":[],"default":{"data":{"Article":[],"Course":[],"Dataset":[],"FAQPage":[],"Movie":[],"Person":[],"Product":[],"ProductReview":[],"Car":[],"Recipe":[],"Service":[],"SoftwareApplication":[],"WebPage":[]},"graphName":"BlogPosting","isEnabled":true},"graphs":[]},"schema_type":"default","schema_type_options":null,"pillar_content":false,"robots_default":true,"robots_noindex":false,"robots_noarchive":false,"robots_nosnippet":false,"robots_nofollow":false,"robots_noimageindex":false,"robots_noodp":false,"robots_notranslate":false,"robots_max_snippet":null,"robots_max_videopreview":null,"robots_max_imagepreview":"large","priority":null,"frequency":null,"local_seo":null,"breadcrumb_settings":null,"limit_modified_date":false,"ai":null,"created":"2022-05-26 23:50:22","updated":"2025-06-04 11:37:55","seo_analyzer_scan_date":null,"focus_keyword":null,"additional_keywords":null,"truseo_locale":null},"aioseo_breadcrumb":"<div class=\"aioseo-breadcrumbs\"><span class=\"aioseo-breadcrumb\">\n\t\t\t<a href=\"https:\/\/andreasphysioblog.com\/\" title=\"Home\">Home<\/a>\n\t\t<\/span><span class=\"aioseo-breadcrumb-separator\">\u00bb<\/span><span class=\"aioseo-breadcrumb\">\n\t\t\t<a href=\"https:\/\/andreasphysioblog.com\/?cat=13\" title=\"Training\">Training<\/a>\n\t\t<\/span><span class=\"aioseo-breadcrumb-separator\">\u00bb<\/span><span class=\"aioseo-breadcrumb\">\n\t\t\tIntegrated Mobility\n\t\t<\/span><\/div>","aioseo_breadcrumb_json":[{"label":"Home","link":"https:\/\/andreasphysioblog.com\/"},{"label":"Training","link":"https:\/\/andreasphysioblog.com\/?cat=13"},{"label":"Integrated Mobility","link":"https:\/\/andreasphysioblog.com\/?p=2212"}],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"","rttpg_featured_image_url":null,"rttpg_author":{"display_name":"Andreas Bjerregaard","author_link":"https:\/\/andreasphysioblog.com\/?author=1"},"rttpg_comment":0,"rttpg_category":"<a href=\"https:\/\/andreasphysioblog.com\/?cat=261\" rel=\"category\">exercise<\/a> <a href=\"https:\/\/andreasphysioblog.com\/?cat=13\" rel=\"category\">Training<\/a>","rttpg_excerpt":"Integrated Mobility These exercises are inspired by Christopher Sommer from his\u00a0gymnasticbodies.com Practical Training time and repetitions Train only one exercise at a time and complete the different step before moving on to next exercise. Try not to skip because the exercise is stick together. Warming Up Warmup with two to three sets of exercises which&hellip;","_links":{"self":[{"href":"https:\/\/andreasphysioblog.com\/index.php?rest_route=\/wp\/v2\/posts\/2212","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/andreasphysioblog.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/andreasphysioblog.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/andreasphysioblog.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/andreasphysioblog.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2212"}],"version-history":[{"count":2,"href":"https:\/\/andreasphysioblog.com\/index.php?rest_route=\/wp\/v2\/posts\/2212\/revisions"}],"predecessor-version":[{"id":2214,"href":"https:\/\/andreasphysioblog.com\/index.php?rest_route=\/wp\/v2\/posts\/2212\/revisions\/2214"}],"wp:attachment":[{"href":"https:\/\/andreasphysioblog.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2212"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/andreasphysioblog.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2212"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/andreasphysioblog.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2212"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}