Monthly Workouts
Exercise Demonstrations
Joint Mobility
- Good examples other than Scott Sonnon
Differences
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joint_mobility:demos:beginnig_warmup [2014/12/10 11:14] gunn [IntuFlow by Scott Sonnon] |
joint_mobility:demos:beginnig_warmup [2016/10/15 14:17] gunn [Joint Mobility Routine] |
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| ====== Joint Mobility ====== | ====== 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 ===== | ===== IntuFlow by Scott Sonnon ===== | ||
| - | * [[]] | + | * [[joint_mobility:principles | Ten Principles of IntuFlow by Scott Sonnon]] |
| === Beginner === | === Beginner === | ||
| * [[http://www.youtube.com/watch?v=bsMPqP7hxRk | Scott Sonnon Intuflow Beginner Part 1]] | * [[http://www.youtube.com/watch?v=bsMPqP7hxRk | Scott Sonnon Intuflow Beginner Part 1]] | ||
