Home Mobility/Stability Accessory

Mobility/Stability Accessory

For a quick and easy mobility routine, check out ROMWod.com. They post new 20 min sessions every night!

For these routines, there are 3 sessions a week for a month long or until mobility is where it needs to be. Recommended schedule is 1-Monday, 2-Wednesday and 3- Friday or Saturday. But as always, listen to your body!

Hips – Focus on keeping the Patella (Knee) parallel to the foot. Before performing the routine meet with Clint and have him review the movements with you.

Hip Stability

Sessions Part 1 Part 2
1 Build to 5 sets of a challenging number of reps of a single leg Deadlift add DBs if needed https://www.youtube.com/watch?v=YMx4z7cnaUA 3x10 Dynamic Hip Lift http://blog.myoforce.net/uploads/2010/03/Corrective-exercises-022-225x300.jpg
2 3x10 Clam Shells, add band if needed https://www.youtube.com/watch?v=CiqvDV8pzRk 3 sets (each leg) to max effort of standing on one leg. add weight if needed
3 3 sets 50' Walk with Sling Shot 3x10 Air Squats focused on form

Hip Mobility

Session Part 1 Part 2
1 2 minutes of the Pigeon Stretch on each leg https://www.youtube.com/watch?v=oLpnMAa1Ugc Accumulate 2 minutes in the bottom of a squat *Must be good form *Can use assistance if needed
2 Accumulate 2 minutes in the Olympic Wall Squat https://www.youtube.com/watch?v=JU7Lqw1mmu8 Accumulate 2 minutes Hamstring Splits on wall https://www.youtube.com/watch?v=YyYQ3o3mqqA
3 2 Minutes each leg Active Spiderman Stretch https://www.youtube.com/watch?v=83Jbooszajc Accumulate 3 minutes in the bottom of a squat *Must be good form *Can use assistance if needed

Shoulders – When working the shoulders, keep the core active. This will keep the ribcage pulled down and build stability in proper places. You should warm-up your shoulders every day with the Crossover Symmetry Activation program (Only takes 3 minutes).

Shoulder Stability

Sessions Part 1 Part 2
1 3 x 30 Seconds Handstand or Plank hold 3 x 50' walk w/ Bamboo Bar held Overhead
2 3x20 Front and backs with Bamboo Barbell Crossover Symmetry Recovery
3 3x8 Each Arm Side Lying External Rotation https://www.youtube.com/watch?v=ry7ZU-JVGZA Crossover Symmetry Recovery

Shoulder Mobility

Sessions Part 1 Part 2
1 Crossover Symmetry Plyometrics LaX ball Rhomboids and Spinatus' 5 Min each side
2 Crossover Symmetry Recovery Cow's Face hold 1 minute each side Gently do this https://www.youtube.com/watch?v=3Aq_KJZR-2w
3 Crossover Symmetry Plyometrics Lay with 2 foam rollers down your back opening shoulders up https://www.youtube.com/watch?v=f52Tp5whPAA

Ankle Mobility

Session Part 1 Part 2
1 Anterior Banded Heel Cord https://www.youtube.com/watch?v=aLj_VkfQzJI Plantar Surface Mobilization https://www.youtube.com/watch?v=gqLym1-lk8w
2 Plantar Surface Mobilization https://www.youtube.com/watch?v=gqLym1-lk8w Barbell Ankle Mob https://www.youtube.com/watch?v=BnKedsj1_jQ
3 Anterior Banded Heel Cord https://www.youtube.com/watch?v=aLj_VkfQzJI 3x10 Banded Ankle going flexion to extension https://www.youtube.com/watch?v=gVAub7wdk5c

Front Rack Mobility

Sessions Part 1 Part 2
1 Barbell Tricep Smash https://www.youtube.com/watch?v=ASk1hoJ9tY8 Super Front Rack At 4 Minute Mark https://www.youtube.com/watch?v=xE4N6G4xJHU
2 Broomstick Armpit https://www.youtube.com/watch?v=NAwgIQosZFQ PVC Front Rack https://www.youtube.com/watch?v=n470dXScSz4
3 Loaded Front Rack Stretch https://www.youtube.com/watch?v=A4fCotXM0nA Bilateral Shoulder Flexion https://www.youtube.com/watch?v=OKXwdLJXVEc

Hamstring Mobility

Session Part 1 Part 2
1 3x10 RDLs Moderate Load https://www.youtube.com/watch?v=RpwTdghpl0Y 3 x 2 Minutes Hamstring Splits on Wall https://www.youtube.com/watch?v=i6fw5WzaiHE
2 Banded Hamstring Routine https://www.youtube.com/watch?v=5tGzGXBGxaA 4 Min Each Leg LaX Hamstring
3 Sit and Reach Hamstrings 90 Seconds Each Direction (Center, Left, Right) https://www.youtube.com/watch?v=uBrF5VfxrmM 3x2 Minutes Hamstring Splits on Wall https://www.youtube.com/watch?v=i6fw5WzaiHE

Wrist Stability/Mobility

Sessions Wrist Work
1 Wrist Mobility https://www.youtube.com/watch?v=0xFuiiX8FWI
2 3 x 1 Min Max Newspaper Balls https://www.youtube.com/watch?v=Vh33n11Bz_s
3 Wrist Mobility https://www.youtube.com/watch?v=0xFuiiX8FWI