Monthly Workouts
Exercise Demonstrations
Joint Mobility
- Good examples other than Scott Sonnon
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Table of Contents
Joint Mobility
Joint Mobility Routine
1. VIBRATION: (20 Seconds Each)
- Arms–Legs–Together–Chug
2. NECK (3-5 Reps) – Crown to Coccyx Alignment
- Shoulder Rolls (flow breathe)
- Swivel
- Tip Forward–Back
- Tilt Left–Right
- Tilt Tip Forward–Back/Switch sides
- Circles
- Jut–Glide–Tuck Circles
- Bobble Head
- Chin Ear/Ear Chin
3. SHOULDERS (3-5 Reps)–Shoulder Pack
- Roll Back/Forward (flow breath)
- Opposite Roll
- Opposite Roll Arms Locked
- Arm Swings: Side/Front/Top/Back/Low
- Arm Swings: Top Bottom 8ths
- Arm Swings: Right Left 8ths
- Arm Swings: Front Back 8ths
- Rope Pull Rolls + Hip Root
4. ELBOWS (3-5 Reps)–Elbow Orientation
- Side: Thumb to Ear Circles
- Front: Thumb to Chin Circles
- Bottom: Stir the Pot
- Side: Figure eights
- Scarecrow
5. WRISTS (3-5 Reps)
- In–Up–Out–Down/Circle
- Down–In–Out–Up/Figure eights
- Up–Out–In–Down/Figure eights
- Drop to knees:
- Palm Down, Fingers Out Circles
- Palm Down, Fingers To Knee Rock
- Fist to Wrist
- Knuckle to Thumb
- Palm Up, Fingers to Knee Rock
- Leg Drive Up
- Wrist Waves
6. WAVES: (3-5 Reps)
- Washing Machine
- Shoulder–Elbow–Wrist
- Wrist–Elbow–Shoulder
7. Fingers (3-5 Reps)–Grip Confirmation: Cone/OK
- Roll “Ice Cream Cone” – “OK”
- Knuckles
8. Thorax/Chest (3-5 Reps)–Core Activation/Hollow body
- Chest Openers
- Ribcage Circles
- Spine Rollups
- Side-to-Side Glide
9. Hips (3-5 Reps)–Hip Recruitment
- Hands/Feet To Floor: Hip Rotations/Figure eights
- Leg Drive Up
10. Spine (3-5 Reps)–Leg Drive/Toe Grip
- Bend back/Fold forward
- Side Stretches
- Dizzy Circles
- hip root
- Swipe the Bench
- Hip Circles: Hips/Arm/Head
11. Hip Joint (3-5 Reps)
- Leg Swings:
- Knee Up
- Straight
- Cross Front
- ide Circles
- Back Circles
- Hip Openers
12. Knees (3-5 Reps)
- Bicycle
- Corkscrew/Front–Side
- Soccer Kicks
13. Ankles (3-5 Reps)
- Up–Back–Side–Side/Circle
- Back On Toes: Side–Side/Circle
14. Balance Drill (Hold 8 Sec Each)
- Forward–Side–Back–Forward–Tree
15. Breath Flow: Push/Pull Arm+Hip Root
16. Warm Ups (8-10 Reps)
- Squats
- 90 degree squats
- Cassock left, right
- Flat footed drops left, right
- Monster squats
- Leg Drive up
IntuFlow by Scott Sonnon
Beginner
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- Spinal rock, quad hop, breathing squat
Intermediate
