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Lower Body Range of Motion 11-14

Today we are working on range of motion activation for the lower body. Focus on taking each joint through its absolute full range-of motion. When you are moving, focus all of your attention to that one particular joint. Get it guys!

Program
1. Hip Range of Motion Circles: 5 reps each direction, per side
2. Hamstring Range of Motion: 15 reps with 2 second hold
3. Ankle Range of Motion: 10 Reps Each Direction per side

Shoulders: Lats and Activation Work 11-12

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

Hips: Gluts and Piriformis 11-11

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

Feet and Big Toe 11-10

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

Upper Body Range of Motion 11-09

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.

Shoulders: Pecs and Activation Work 11-08

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