MobilityWOD – Key Exercises

 Hamstring

  1. Lying hamstring PNF stretch with band – #10@1:00, also #10@4:30, #58@3:30
    MWOD 10-100 - Lying hamstring stretchMWOD 10-430 - Lying hamstring stretch with band
  2. Variation with second band #70@0:30, #113@2:50
  3. Good morning – #10@2:15
    MWOD 10-215 - Good morning hamstring stretch
  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)
    MWOD 10-655 - Active stretching hamstring (ball)MWOD 41-230 - Active stretching hamstring (foam roller)
  5. Reflex – massage soles of feet with ball – #10@7:30
    MWOD 10-730 - Reflex massage of sole with ball
  6. Classic Yoga leaning-forward hamstring stretch – #41@0:50
    MWOD 41-050 - Classic Yoga hamstring stretch 
  7. High hamstring seated hurdle stretch – #41@1:30 (alternative sitting on foam roller #41@2:05)
    MWOD 41-205 - High hamstring seated hurdle stretch
  8. Lunging lateral hamstring stretch – #42@3:40
    MWOD 42-340 - Lunging lateral hamstring stretch
  9. Lungin hip stretch (pressing into corner)  #42@4:20
    MWOD 42-420 - Lunging hip stretch (pressing into corner)
  10. Hamstring door stretch – #52@5:15, #105@3:15
    MWOD 52-515 - Hamstring door stretch
  11. Roll hamstring over bar on power rack – #82@3:20
    MWOD 82-320 - Hamstring massage on bar
  12. Hip internal rotation stretch with partner – #113@225
    MWOD 113-225 - Hip internal rotation stretch with partner
  13. Lunge hamstring stretch (hold foot down) – #113@3:35
    MWOD 113-335 - Lunge hamstring stretch

Hip and Groin

  1. Lunge stretches #2@2:25/3:15; variation: couch stretch – #2@4:30
    MWOD 02-225 - Lunge hip stretch
  2. Psoas stretch (overhead lunge) – #4@4:25, #39@2:15

    MWDO 04-425 - Psoas StretchMWDO 04-425 - Psoas Stretch

  3. TBC #9
  4. Hip capsule stretch from kneeling position – #19@3:40 (variation with band #19@4:40)
    MWOD 19-340 - Hip capsule stretchMWOD 19-440 - Hip capsule stretch with band
  5. Samson stretch on steriods – #19@5:40
    MWOD 19-540 - Samson stretch on steroids
  6. Hip stretch off a high surface – #20@2:15
    MWOD 20-215 - Hip stretch off a high surface
  7. Pidgeon stretch/sweep – #20@2:55, #72@1:55
    MWOD 20-255 - Pidgeon sweep 
  8. Psoas lacrosse ball massage – #26@2:05
    MWOD 26-205 - Psoas lacrosse ball massage
  9. Back/hip/side stretch in half-lotus – #26@3:30
    MWOD 26-330 - Stretch in half lotus
  10. Go hunting in strange corners (hip rotation) – #15@1:45#29@2:40
    MWOD 29-240 - HipMWOD 15-145 - Hip
  11. TBC #35
  12. Load ordering hip flexion/external rotation – #36@0:30/1:25
    MWOD 36-030 - Flexion then rotationMWOD 36-130 - Rotation then flexion
  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)
    MWOD 52-250 - Hip squat stretch lying against wallMWOD 52-350 - Split stretch against wallMWOD 52-415 - Glutes stretch against wall
  14. Paleo chair & cosack grind-across – #42@2:45
    MWOD 42-245 - Paleo chair press outwardsMWOD 42-245 - Paleo chair grind across
  15. Lunging lateral hamstring stretch – #42@3:40
    MWOD 42-340 - Lunging lateral hamstring stretch
  16. Lungin hip stretch (pressing into corner)  #42@4:20
    MWOD 42-420 - Lunging hip stretch (pressing into corner)
  17. TBC #45
  18. Hip opener, seated on chair, half lotus, forward bend – #55@0:20; variation knee-to-chest #55@0:50
    MWOD 55-020 - Seated hip stretchMWOD 55-020 - Seated hip stretch side bendMWOD 55-050 - Glute stretchMWOD 55-050 - Knee to chest
  19. Hip opener in lunge position – #55@1:50; variations #70@1:30 (back foot on box), #70@1:45 (same, plus weighted)
    MWOD 55-150 - Hip opener in lunge position
  20. Push knees out in box squat – #74@2:30
    MWOD 74-230 - Push knees out on squat
  21. Classic hip unimpingement stretch (lunge, with band) – #74@3:10
    MWOD 74-310 - Hip unimpingement stretch with band 

Lower Back

  • tbc

Upper Back, Scapula, and Thorax

  • tbc #42 MWOD 42-530 - Thorax stretch

Legs (excluding hamstrings)

  • tbc

Knee

  • tbc

Arms

  • tbc

Shoulder and neck

Rehab

  • Tennis elbow
  • Jumper’s knee
  • Hamstring
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4 thoughts on “MobilityWOD – Key Exercises

  1. Pingback: The June Training Plan | Thor Falk

  2. Thanks whoever you are! Good work. I love Mwod but it’s difficult finding everything I need sometimes because there’s so much great stuff. Plus, I’m not an elite crossfire athlete, just a guy who doesn’t want to get stiff and injury prone as he gets older 🙂

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