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Mobility routine, 17th November 2013
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mobility.md

Time: 25-30 minutes.

Goal: Better back, front, and overhead squats. Very basic gymnastic conditioning.

"Limber 11" (video)

  • Foam roll ITB, 10 passes
  • Foam roll aductors, 10 passes
  • Ball glutes, 30-60s each
  • Bent leg cross, 5 each side
  • Roll over to V, 10
  • Frog stretch, 10
  • Fire hydrants, 10 each forward and back each leg
  • Mountain Climbers, 5 each side
  • Cossack stretch, 5 each side
  • Pidgeon, 30s each
  • Hip Flexor, 5 x 3s each

Lower

  • Banded Squat, 30-60s
  • Touch the ground, 30-60s

Upper

  • Pass throughs, 10
  • Banded tricep, 30s each
  • Overhead Squat, 10
  • Back of palm to wrist, 10 (video)
  • Handstand, 3
  • Tuck Plance progression, 60s (video)
  • Wrist pushups, 5-10
@JaredShay
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30s is weak.

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