MobilityWODs – Sequential 51-75

The MobilityWOD overview page is here

51/ Unglue Yourself; Upper Body

52/ Against the Wall, Hip/Groin/Hammie & Neural Flossing

Tags: #hip, #groin, #hamstring, #glutes, #neural

  • Test: Bottom position of snatch balance/full snatch
  • MWod: 2 min with leg press mob
  • 2 min each leg figure four on the wall
  • 2 min each straight leg door frame hammy
  • Retest: Kill your Pr in the schnatch

  • 0:10 tool: lacrosse-ball glued together
  • 0:35 unglue neck / bad shoulder position
  • 1:10 thorassic spine & neural system
  • 1:45 exc 1: neural flossing (& hight neural positions)
  • 2:50 exc 2: lying squat ag wall
  • 3:30 wind the position up
  • 3:50 exc 2a: wide leg position
  • 4:15 exc 3: glute stretch against wall
  • 4:55 exc 4: lacross ball back massage
  • 5:15 exc 5: hamstring door stretch
  • 5:45 you can bend knee if neural tension

53/ Muscle up, Wall ball Prep

  • Test: Ring dip/muscle up
  • Mwod: Bully stretch 2 min each side
  • Sink stretch 1-2 min each side
  • Overhead thoracic stretch (not rolling) 2 min
  • Feet ungluing with some kind of torture device 2 min
  • Retest: Foot point and muscle up? Better?

55/ In and Out your Hips, For Points!

Tags: #hip

  • 0:20 exc 1: hip opener seated on chair in half lotus (bend forward)
  • 0:50 exc 2: knee-to-chest seated on chair
  • 1:40 exc 3: quad stretch foot up to back
  • 1:50 exc 4: hip opening in lunge position

57/ Hot elbows & Treatment

Tags: #rehab, #tenniselbow

58/ Weird Hamstring Pain and Simple Neurodynamics

Tags: #hamstring, #neural

  • 0:30 neuro-dynamic problem & overextension problem
  • 1:40 correct body positioning
  • 2:25 exc 1: seated hamstring lacross ball massage 100-150 reps per leg
  • 3:00 hunting in high hamstring area
  • 3:30 exc 2: active stretching (dirk hertzel) of hamstring with band; press for 2min (touch endrange / come out)
  • 4:35 exc 3: static opener of the spine (yoga-like posn) couple of min per side
  • 5:25 exc 4: wall groin (butterfly) stretch

60/ Paleo Chair Test 3.

Tags: #squat, #paleochair, #overhead

  • 0:50 close position
  • 1:25 get up
  • 1:35 use band
  • 1:50 shoot the duck position
  • 2:10 legs out, adductor
  • 2:25 cf sitting in chair
  • 2:55 really wide
  • 4:00 work in overhead position
  • 4:30 massage

61/ IT Band Hell

Tags: #ITband

63/ Plan Ahead and Mobilize Accordingly

64/ Heavy Met Con Prep

66/ wrist mobility in the front rack & TL Junction Love

Tags: #wrist

  • Test: Front Rack Position for Squatting or Cleaning
  • Mwod: Use a band to distract/reposition the wrist. Contract Relax here too 2 min each side minimum.
  • Retest: Front Squat/Clean Rack

67/ Ring Dip and Overhead Squat Prep

68/ Torn Hamstring? Fix that Thing Scandic Style

Tags: #hamstring, #rehab

69/ Triple Extension Problems + Clown Ball Champion

70/ new “Oslo” hip mob & Horizontal Thoracic

Tags: #hip, #hamstring, #shoulder, #thorax, #scapula

Grab two minutes each side with the hip flexion, 2 x 1 min in the bulgarian hip stretch, and two minutes per stretch in the horizontal scap ungluing.

  • 0:30 exc 1: straight leg hamstring stretch with band, also un-impinging the hip
  • 1:30 exc 2: classic hip opener with lunge, back foot on box, shin vertical
  • 1:45 exc 2a: variation: hold some weights 2x1min
  • 2:45 exc 3: rotating shoulder band pulls
  • 4:00 exc 4: reverse rotating shoulder band pulls

71/ Overhead squat/snatch prep

Tags: #squat, #hip, #groin, #shoulder

  • Test: Overhead Squat/Snatch Receiving Position
  • Mwod: Two minuets opening up the hip and groin against the wall.
  • Two minutes each leg doing sweeping/roaming Pigeon Pose
  • Two minutes Foam Roller/keg drill with barbell if possible
  • Two minutes each side bully shoulder drill

  • 0:20 good overhead squat position
  • 1:00 exc 1: externally rotate, feet against wall (was there before)
  • 1:40 difference straight / turned out feet
  • 1:55 exc 2: pidgeon pose / pidgeon sweep PNF
  • 3:00 thorassic spine
  • 3:10 exc 3: barbell / rolling thorassic spine
  • 4:00 test/retest: overhead shoulder
  • 4:40 exc 4: bully stretch with band; also neck

73/ Fight the Airplane Fuzz

  • So: One sliding surface recovery piece, and one muscle mobilization piece
  • For: Hip Extension and Internal Rotation
  • Hip Flexion with lower leg extension

74/ Box Squat Tension, New Pain Ball Hell

Tags: #squat, #groin, #hip, #hipcapsule, #thorax

  • Box squat groin mob: 2 min working knees out and folding forward (sorry this sucks)
  • Hip capsule Mob with lateral band distraction: 2 min grinding each side
  • First Rib beat down for overhead 1-2 min each side
  • Internal rotation thoracic mob: 1-2 min suffering each side
  • Test: Box squat to below parallel /Retest: box squat deeper with good ER torque

  • 0:30 external rotation
  • 1:00 roll forward
  • 1:50 test/retest
  • 2:30 exc 1: push knees out in box squat; contract/relax – 2min
  • 3:10 exc 2: classic hip unimpingement stretch – 2min each
  • 3:45 exc 3: ball under shoulder; move arm up and down
  • 4:50 exc 4: ball under scapula; move around

75/ Your Inside Pelvis Bits, World Record?

  • Test out deadlift set up/squat bottom position/overhead kettlebell position and use this as your test/retest.

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