MobilityWODs – Sequential 1-25

The MobilityWOD overview page is here

1/ First one: Paleo Chair

Tags: #squat, #paleochair

• 0:20 definition of the paleo chair (“full squat position”)
• 0:55 heels on the ground, feet straight forward (if possible)
• 1:20 knees in = destroys meniscus
• 1:35 grip the wall
• 1:45 how to stand up: keep shins vertical
• 2:05 goal: keep feet together
• 2:20 ankle flexibility
• 2:25 go wide

2/ Don’t Go In the Pain Cave

Tags: #hip

• 2:25 exc 1: leg against wall; lunge; hip past 180degrees; belly tight; butt squeezed – 2min
• 3:15 exc 2: open up the hip
• 3:30 dont go into the pain cave
• 4:30 exc 3: variation – the couch stretch

3/ New Concept, and Homework….

Tags: #calf

2:00 calf exercise

4/ Extension of a Psoas Flavor

Tags: #hip, #psoas

• 0:15 psoas = deep hip flexor, crosses many joints
• 1:40 mobilise a movement, not a muscle
• 2:20 description of psoas; pulls knee to chest; can lead to overextension
• 4:25 exc 1: the psoas stretch as shown by Boz – 4min each side
• 4:50 bridge the back on the pole
• 5:20 overhead leverage is key

5/ The Sink+Shoulder Extension

Tags: #shoulder, #ringdip, #dip

• 0:50 arm extension and ring dip; shoulder back
• 2:35 exc 1: keep shoulder neutral, ribcage neutral, drop down – hang out 2min
• 3:55 exc 1b: hands together
• 4:50 exc 1c: hands all together, squeeze shoulder

6/ Internal Shoulder Rotation and the Clean

Tags: #shoulder, #breathing

• 0:25 internal rotation and extension
• 1:10 high hand basic position; shoulders back, arms vertical
• 1:55 shoulders come forward (bad!) when you miss internal rotation
• 2:35 test/retest
• 3:00 exc 1: pole stretch – walk / dip down / rotate; shoulder remains neutral (hands low if necessary)
• 4:30 breathing mobilisation technique

7/ Bro, Your Navicular Bone Dropped

Tags: #football, #acl, #knee, #hip

• 0:45 Raffael Ruiz, 1441 Fitness
• 1:50 marker – navicular drop (pronotion)
• 2:40 turn feet out, then can drop in automatically
• 3:30 exc 1: hip stretch on all fours (“free styling”); deep flexion position
• 4:55 move the leg across
• 5:15 test/retest: squat/good morning

9/ I Will Bend Like a Reed In the Wind

Tags: #shoulder

• Test: Thumbs straight forward, ribcage anchored, arms up overhead in pure flexion as far as you can go. Then, Overhead squat
• Mob: Collect 10 minutes total, messing around with today’s two Mwod pieces.
• Re-Test: Arms up and Overhead squat

• 0:25 how to program mobility – problem lists, game plan, …
• 1:05 shoulder recovery after Turkish Get-Up
• 2:20 exc 1: initial explanation
• 2:50 exc 1 details: stretch arm to front using band, then external rotation
• 3:10 test/restest
• 3:35 exc 1 cont’d – informed free-styling
• 4:00 sink in there
• 4:50 retest
• 5:05 exc 2: lacrosse ball, roll around
• 5:50 sleeper stretch
• 6:00 let arm come around

10/ PNF, High Posterior Chain Mobilization

Tags: #posteriorchain, #hamstring, #stretching, #contractrelax

• 0:15 contract/relax or PNF
• 1:00 PNF demo on (mainly) hamstring stretch
• 2:15 correlation into real movement (good morning)
• 2:35 two hipjoints
• 3:00 rounding back not OK
• 3:30 sit-test on a box
• 3:35 overextension
• 4:00 deadlift setup
• 4:30 exc 1: contract/relax hamstring stretch (back neutral, knee bent)
• 5:20 PNF details: 5sec peak tensions, 10sec to passively stretch into new range; stay in endrange static hold for at least 10sec (this works best)
• 6:10 spend at least 2min
• 6:40 each hamstring at least 10x2min cycles
• 6:55 exc 2: ball massage: extend leg having ball under hammie
• 7:30 exc 3: ball under foot; test/retest

12/ Visco-elastic Properties of Tendons and Ligaments (Info Video)

Tags: #stretching

• 0:30 important of hydration
• 0:50 time under tension
• 1:30 visco elasticity: quick load is good, slow load is bad

15/ Overhead squat help

Tags: #squat, #arm, #shoulder, #triceps, #hip

• 0:50 exc 1: overhead backwards band pull
• 1:45 exc 2: lunge outward leg rotation

16/ Scapular Mobility, Free up your sticky scap

Tags: #scapula, #shoulder

• 1:00 exc 1: lacross ball around scapula; ribcage down; arm moves across the body; ear right by the arm, no distance; hollow body position – 5min each arm
• 3:00 exc 2: bias external rotation using band pull to the back; palm up; head goes to corner (supported by hand); this pulls back of the neck
• 4:55 exc 3: load arm with band (pull to front); other hand on top; turn away, leading to lengthening of the external rotators
• 6:10 variation: pull top hand further around

19/ Orlando Goat Fest, hips and low back distraction

Tags: #hips, #lowerback

• 2:20 picking up the 180 pound stone
• 2:50 100 pounder
• 3:40 exc 1: hip capsule stretch from kneeling position 2-3min each side
• 4:25 test/retest
• 4:40 exc 2: variation with band
• 5:40 exc 3: samson stretch on steroids

20/ Low pulling prep. Overhead with awkwardness

Tags: #hip, #lowerback, #reversehyper

• 0:20 Rob Orlando – what gets tight (inside front hip, lower back)e
• 0:40 reverse hyper
• 1:00 exc 1: reverse hyper on GHD (keep legs on the ground)
• 1:50 variation on pull-up bar
• 2:15 exc 2: hanging off a high surface
• 2:55 exc 3: pidgeon pos with winding over (3:25)

24/ Ring Ready Shoulders. Get the corners

Tags: #shoulder
Test: Ring dip/Ring Pushup/Ring Hand Stand
Mob: 8 min total 4 min each side with Flex/Er and Ext/IR
Retest: Is your pre-moving positioning any better on the rings?

• 0:15 external rotation
• 0:30 exc 1: leaning shoulder stretch, various biases
• 1:30 exc 1a: same lying on stomach
• 2:00 exc 2: keeping your shoulders back
• 2:40 test/retest
• 3:10 details: use bridge to rotate shoulders