MobilityWODs – Sequential 101-125

The MobilityWOD overview page is here

101/ Shoulder Relationships- soft tissues

MWod: Collect 8 min a side scrapping your matted down scapula off your rib cage.
Test/Retest: Pushup/ringdip/general feeling of awesomeness.
Tags: #shoulder, #scapula, #band

  • 0:30 connect scapula w/ thorassic spine
  • 1:00 soft tissue restrictions
  • 1:30 pulling the scapula off
  • 2:00 exercise 1: band pull front
  • 2:25 duck down
  • 3:00 neck to scapula
  • 3:10 exercise 2: band pull back
  • 4:10 exercise 3: side / load traps
  • 4:40 head position
  • 5:10 massaging the pec minor (ball)
  • 5:40 demo: massage against wall

102/ Shoulder Relationships 2: The movers

Tags: #shoulder, #arm, #pecs, #lats
Test/Challenge: How does your chin up (palms toward you) number stack up with your pull up (palms away) number? Can you butterfly your chins?

  • 0:30 relationship arm body (pecs, lats)
  • 1:10 internal rotation: good
  • 1:30 external rotation: bad
  • 1:50 chins vs pull-ups
  • 2:55 test
  • 3:15 weakness – chins vs pulls
  • 3:25 topic
  • 3:45 exercise 1: pec stretch
  • 4:00 exercise 2: arm stretch ag wall
  • 4:45 exercise 3: overhead band
  • 5:00 exercise 4: front tissue
  • 5:45 exercise 5: back against wall massage (teres minor)

103/ Shoulder Relationships 3–Arm to Scap

So, plan on grabbing 8 min and arm, break it up and go after the capsule as best as you can.
Tags: #shoulder, #rotatorcuff

  • 0:30 relationship arm vs rotator cuff
  • 1:55 three pieces
  • 2:05 piece 1: mobilise internal rotation
  • 2:30 another exercise
  • 3:10 test/retest
  • 3:15 piece 2: kettlebell stretch
  • 4:15 what is a normal joint?
  • 4:30 piece 3: armpit
  • 4:45 massage of armpit
  • 5:05 the last bit
  • 5:20 piece 4: triple band, pole, two arms, external rotation
  • 6:20 with support
  • 6:35 other business: keep videos (keepvid)
  • 7:05 23:59 rule – be consistent

104/ Hammier Your High Hammy

Tags: #hamstring, #ITband, #calf
See if you can’t collect 10-12 min of hammering on those tissues.

  • 1:00 exc hamstring deep tissue massage with ball
  • 1:25 15-25 forward motions per side, 4-5min per side
  • 1:55 exc 2: bring ball down to IT band
  • 2:30 details
  • 3:00 exc 3: ball into knee

105/ Dead Lift Prep I

Hip Capsule: exaggerate external rotation 3 min each side
Tags: #deadlift
Tags: #deadlift, #hamstring, #hip, #hipcapsule

  • 1:30 test: leg extension, back straight
  • 2:40 exc 1: hip capsule stretch
  • 3:15 exc 2: hamstring door stretch, contract/relax

106/ Deadlift part 2

Try and collect 5 min of external rotation/hip mobilization on an elevated surface on each leg.
Then, go stomp.
Tags: #deadlift, #abs, #externalrotation

  • 0:40 external rotation
  • 1:55 hammer external rotators
  • 3:00 exc 1: 5min each external rotation on elevated surface
  • 3:25 hang out where you are tight
  • 4:10 intro hollow rocking position
  • 4:20 importance of abs
  • 5:00 exc 2: hollow rocking 30-50 rocks

107/ A Friend Calls With Knee”itis” Below the Patella

Tags: #rehab, #patella, #calf, #knee

  • 0:50 issue with knees in
  • 1:45 treating hot knees
  • 2:20 exc 1: calf stretch
  • 2:40 exc 2: smash ball in knee
  • 3:30 exc 3: patella ball rolling
  • 4:10 exc 4: hip opener with band
  • 4:50 exc 5: wall stretch

108/ Loss of Ring Dip Power


109/ The neck of a desk warrior poet

Tags: #neck,

110/ 10 x 1 min Sets Across or Bury It Into Your Day

Tags: #hip, #squat
Today’s mission is to break up the Mwod into little chunks that are done throughout the day.
Your goal is to collect 10 x 1 min hip flexion mobs with the foot up on an elevated surface.

  • 1:00 exc 1: 5x1min each: leg up, mobilise hip
  • 1:30 foot up, not pidgeon pose

113/ Improving Squatting Mechanics

Tags: #squat. #hamstring, #internalrotation

  • 0:30 exc 1: internal rotation with super friend
  • 2:00 test/retest
  • 2:10 shoulder equivalent
  • 2:25 exc 2: hamstring w/ friend
  • 2:50 details
  • 3:35 exc 3: lunge hamstring stretch
  • 4:00 keep foot down

114/ Sliding Surface Dysfunction

The goal is to collect 5-6 minutes specifically ungluing the tissues of the hip/femur interface.

Tags: #hip, #deeptissuemassage

115/ Lower Leg Sliding Surfaces

Tags: #leg, #deeptissuemassage

116/ Shoulder Surgery? Take Care of Your Business

117/ Working the Deep Squat

Tages: #squat, #hip, #ITband
So: Here are the fruits of my obsession. Grab your band and get going. 2 min, every drill each side.
Test/retest with your full snatch position.

  • 0:10 hip ROM
  • 0:30 internal rotation (hip quadrum)
  • 1:05 exc 1: band & wall & hip-opener squat vs wall 2-3min each
  • 1:50 when range, get closer
  • 2:10 foot position
  • 2:20 contract/relax
  • 2:25 exc 2: internal rotation, 2-3min each
  • 3:20 exc3: IT band
  • 3:40 details (with roller)
  • 4:00 rolling over 3-4min each

118/ SI Area Pain, The Basics

119/ Most Embarrassing Mob Ever: Qudditich

Tags: #hip, #hipextension, #squat
Test/Retest: Squat

  • 0:50 extension
  • 1:25 exc 1: hip lunge stretch on bench, rotation
  • 2:00 exc 2: turn and pull hip into body
  • 2:45 exc 3: dirty one
  • 3:20 details: sit on bar, quidditch posn (hold bar)
  • 4:00 external rotation, pull down

120/ Ten Minute Squat Test #4

Tags: #squat, #paleochair

  • 0:40 exc 1: band squat, knees out, feet straight, upright torso
  • 2:00 re-set
  • 2:20 work on pistol
  • 2:45 not knees forward
  • 3:05 side to side
  • 3:15 one knee at time
  • 3:35 close off ankles
  • 4:00 wider stance
  • 4:20 is it OK to wink? sacrum

121/ Global extension

122/ Better Muscle Upping

After you spend 8-10 minutes working out your upper body prep, grab a pain ball and unglue your glutes.

123: Novel Back and Hip Mobs + TV!

Try and collect 3 min each leg/each mob, and a good 1 min opening up the hammies near the knee.

Tags: #back, #hip

124/ Gotta take Care of Business: Don’t Let the Ankle Sprain Win

Tags: #rehab, #ankle


Also, here is the Finnish MobNija Jami on taking care of that turned ankle.

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