Today we are working on the flexibility, mobility, and stability of the shoulders. We are targeting the lats specifically with the passive release portion and then getting into shoulder flexion and extension activation work. Get it guys!
1. Lat Passive Release: 2-3 minutes per side
2. Opposite Shoulder Flexion and Extension End-Range Hovers: 5 second holds with Scap squeeze transitions. 2 x 5 reps per side
Today we are working on the flexibility, mobility, and stability of the Hips. We are targeting the piriformis, gluts, and deeper external rotators of the hip. We are following this up with some good 90/90 activation. Have fun guys!
Program
1. Piriformis Passive Release: 2-3 minutes per side
2. 90/90 End-Range Isometrics: 10 seconds down, 10 seconds up per leg
Today we are working on the flexibility, mobility, and stability of the feet and big. Proper movement and performance starts at the big toe. The inside of your knee may be hurting due to lack of big toe mobility. Don’t skip toe day! Get it guys!
Program
1. Plantar Fascia Self Active Release: 2-3 minutes per side
2. Foot Supination joint mobilizations: 20 mobilizations per side
3. Big Toe End Range Isometrics: 10 seconds push, 10 seconds pull
Today we are working on range of motion work for the entire upper body. The goal with these movements are to take your joint through their full range of motion. Work for every millimeter of range. Don’t cheat yourself. Get it guys!
Program
1. Neck Full Range of Motion: 3 circles each direction.
2. Shoulder Full Range of Motion: 3 circles each direction.
3. Shoulder Axial Rotations: 5 circles each direction.
4. Scapular Full Range of Motion: 3 circles each direction.
5. Elbow Full Range of Motion: 10 total
6. Wrist Full Range of Motion: 3 circles each direction.
7. Standing Reverse Snow Angels: 3 reps.
8. Segmented Cat-Camels: 3 full reps.
9. T-spine rotations: (3) 10-second holds per side.
Today we are working on the flexibility, mobility, and stability of the shoulders. We are targeting the pec musculature, specifically the pec minor and major. We are following this up with some end-range isometric work. Get it guys!
Program
1. Pec Passive Release: 2-3 minutes per side
2. Pec End-Range Isometrics: 10 seconds down, 10 seconds up then change shoulder angle x 5-6 angle positions
Today we are working on the flexibility, mobility, and stability of the ankles. We are jumping right into range of motion and activation work to increase your ankle dorsiflexion range of motion. Get it guys!
Program:
1. Ankle Range of Motion: 10 circles each direction
2. Dorsiflexion End-Range Isometric Holds: 10 seconds down, 10 seconds up x 5 rounds per ankle
Today we are working on the flexibility, mobility, and stability of the hips. We are targeting a whole lot of hip activation work today. Remember, slow and controlled. Get it guys!
Today we are working on the flexibility, mobility, and stability of the shoulders. We are targeting the rotator cuff musculature specifically and then working on internal rotation activation. Get it guys!
Today we are targeting the flexibility, mobility, and stability of the hips! We are focusing on the Tensor Fasciae Latae aka TFL for the myofascial portion and then working on some anterior chain aka hip end-range motion activation. Have fun guys!
Today we are targeting the flexibility, mobility, and stability of the shoulders! We are focusing on the rhomboids specifically for the self active release portion and then getting in to a lot of shoulder and scapular aka shoulder blade activation to follow. Have fun and put in that effort guys!
Today we are targeting the flexibility, mobility, and stability of the ankles! We are focusing on ankle plantar flexion and the tibialis anterior specifically. We are starting off with some self active release work and then moving on to activation work. Have fun guys!
Today we are targeting the flexibility, mobility, and stability of the hips! We are focusing on the Hamstrings. We are jumping right in to end-range isometrics for the hamstrings. Stay focused and try to achieve the best contraction as possible. Have fun guys!
