MobilityWOD – Key Exercises

 Hamstring

1. Lying hamstring PNF stretch with band – #10@1:00, also #10@4:30, #58@3:30
   
2. Variation with second band #70@0:30, #113@2:50
   
3. Good morning – #10@2:15
   
4. Active stretching – sitting with ball under hamstring and extending lower leg – #10@6:55, #58@2:25, #82@4:00, #104@1:00,  (similar with foam roller #41@2:30)
   
5. Reflex – massage soles of feet with ball – #10@7:30
   
6. Classic Yoga leaning-forward hamstring stretch – #41@0:50
    
7. High hamstring seated hurdle stretch – #41@1:30 (alternative sitting on foam roller #41@2:05)
   
8. Lunging lateral hamstring stretch – #42@3:40
   
9. Lungin hip stretch (pressing into corner)  #42@4:20
   
10. Hamstring door stretch – #52@5:15, #105@3:15
    
11. Roll hamstring over bar on power rack – #82@3:20
    
12. Hip internal rotation stretch with partner – #113@225
    
13. Lunge hamstring stretch (hold foot down) – #113@3:35
    

Hip and Groin

1. Lunge stretches #2@2:25/3:15; variation: couch stretch – #2@4:30
   
2. Psoas stretch (overhead lunge) – #4@4:25, #39@2:15
   

   

3. TBC #9
4. Hip capsule stretch from kneeling position – #19@3:40 (variation with band #19@4:40)
   
5. Samson stretch on steriods – #19@5:40
   
6. Hip stretch off a high surface – #20@2:15
   
7. Pidgeon stretch/sweep – #20@2:55, #72@1:55
    
8. Psoas lacrosse ball massage – #26@2:05
   
9. Back/hip/side stretch in half-lotus – #26@3:30
   
10. Go hunting in strange corners (hip rotation) – #15@1:45, #29@2:40
    
11. TBC #35
12. Load ordering hip flexion/external rotation – #36@0:30/1:25
    
13. Wind up against wall, shove knees out – #39@0:55, #52@2:50/3:30, #71@1:00; variations #52@3:50 (leg split), #52@4:15 (glutes)
    
14. Paleo chair & cosack grind-across – #42@2:45
    
15. Lunging lateral hamstring stretch – #42@3:40
    
16. Lungin hip stretch (pressing into corner)  #42@4:20
    
17. TBC #45
18. Hip opener, seated on chair, half lotus, forward bend – #55@0:20; variation knee-to-chest #55@0:50
    
19. Hip opener in lunge position – #55@1:50; variations #70@1:30 (back foot on box), #70@1:45 (same, plus weighted)
    
20. Push knees out in box squat – #74@2:30
    
21. Classic hip unimpingement stretch (lunge, with band) – #74@3:10
     

Lower Back

• tbc

Upper Back, Scapula, and Thorax

• tbc #42 

Legs (excluding hamstrings)

• tbc

Knee

• tbc

Arms

• tbc

Shoulder and neck

• Five way shoulder #47@1:45/2:00/2:15/2:40/3:05
   

Rehab

• Tennis elbow
• Jumper’s knee
• Hamstring