Monthly Workouts
Exercise Demonstrations
Joint Mobility
- Good examples other than Scott Sonnon
Table of Contents
Joint Mobility
Joint Mobility Routine
1. VIBRATION/SHOULDER ROLLS: (20 Seconds Each)
- Arms–Legs–Together–Chug
- Shoulder Rolls: Back/Fwd
2. NECK (3-5 Reps) – Crown to Coccyx Alignment
- Tip Forward-Back
- Swivel
- Tilt Left–Right
- Tilt Nod
- Circles
- Jut–Glide–Tuck/Circles
- Jut–Glide–Tilt/Circles
- Figure Eights (Chin Ear/Ear Chin)
3. SHOULDERS (3-5 Reps)–Shoulder Pack
- Roll Back/Forward/Alternate
- Arm Swings: Side/Front/Top/Back/Low
- Arm Swings Figure Eights: High Low/Side to Side/Front Back
- Rope Pull + Hip Root
4. ELBOWS (3-5 Reps)–Elbow Orientation
- Down: Thumb to Armpit Circles
- Side: Thumb to Ear Circles
- Front: Thumb to Chin Circles
- Stir the Pot
- Single Arm Figure eights
- Scarecrow
5. WRISTS (3-5 Reps)
- Arm Raises
- In–Up–Out–Down/Circle
- Down–In–Out–Up/Figure eights
- Up–Out–In–Down/Figure eights
6. Fingers (3-5 Reps)–Grip Confirmation
- Roll “Ice Cream Cone” – “OK”
- Knuckles
7. WAVES: (3-5 Reps)
- Washing Machine
- Shoulder–Elbow–Wrist
- Wrist–Elbow–Shoulder
8. Chest (3-5 Reps)–Core Activation/Hollow body
- Chest Openers
- Ribcage: Fwd/Back/Side/Circles
- Spine Rollups
- Arms out, Side-to-Side Glide
9. WRISTS ON FLOOR( 3-5 Reps)
- Palm Down, Fingers Out Circles
- Palm Down, Fingers To Knee
- Fist to Wrist
- Knuckle to Thumb
- Palm Up, Fingers to Knee
- Wrist Waves
10. Hip (3-5 Reps)–Hip Recruitment
- Down Dog Hip Rotations
- Leg Drive Up
11. Hip & Spine (3-5 Reps)–Leg Drive/Toe Grip
- Hip Thrust Fwd/Fold Fwd, Hip Back
- Squats
- Hip Drive Up Side Stretches
- Dizzy Circles
- Hip Root
- Swipe the Bench
- Hip Circles: Head/Head & Arm Up
12. Hip (3-5 Reps)
- Leg Swings:
- Knee Up
- Straight
- Across
- Side Circles
- Back Circles
- Hip Openers
13. Knees (3-5 Reps)
- Bicycle
- Corkscrew/Front–Side
- Soccer Kicks
14. Ankles (3-5 Reps)
- Up–Back–Side–Side/Circle
- Back On Toes: Side–Side/Circle
15. Balance Drills
- Single Leg: Forward–Side–Back–Forward–Tree
- Toe Squats
16. Warm Ups (8-10 Reps)
- Squats
- 90 degree squats
- Cassock
- Flat Footed Drop Stance
- Monster squats
IntuFlow by Scott Sonnon
Beginner
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- Spinal rock, quad hop, breathing squat
Intermediate
