OPTIMAL READINESS MOBILITY ROUTINE

The following routine should take between 10 and 15 minutes. It can be done everyday to loosen up prior to training and or performed later on in the day or evening to help your mind and body relax and unwind from a busy day.

Prior to training, we want to use this routine to prep our connective tissue for the training session ahead. We should be intentional about every movement and repetition and focus on movement quality.

If we are using the routine to help us relax, we want to train our system to efficiently transition into a parasympathetic state. This will require us to practice deep diaphragmatic breathing while we go through our motions in a controlled manner.

MOBILITY SESSION

Flow from movement to movement as smooth as possible for best results.

Upper Body

1. Resistance Band Pull Apart-10

2. Resistance Band External Rotations-10

3. Resistance Band Shoulder Dislocates-5

4. Push-up + Superman-5 

5. Straight Arm Side Plank Rotations-5 reps each side alternating

6. Reverse Plank-30 seconds or Table Top Glute Bridge-5 reps

7. Bar Hang-30 seconds

Trunk

1. Standing Trunk Rotations-10 reps each side alternating - Keep your stomach tight!

2. Lumbar Rotations-5 reps each side alternating @ slow tempo

3. Side Lying T-Spine Rotations-5 reps each side

4. Cat Cow Stretch-5 slow reps

5. Puppy Dog Stretch into Child’s Pose-30 seconds each

Lower Body

1. World's Greatest Stretch-5 reps each leg alternating

2. Static or Dynamic Side Lunges-5 reps each leg alternating

3. Walking Quad Pulls-10 yards each leg alternating

4. Hamstring Scoops-5 reps each leg 

5. Walking Frankenstein-10 yards each leg alternating or Supported Leg Swings-10 reps each leg

6. Supported Lateral Leg Swings-10 reps each leg

7. Static or Dynamic Side Lunges-5 reps each leg alternating

8. Tip Toe Squats-10 reps @ slow tempo

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Get Ready! Stay Ready!