Monthly Workouts
Exercise Demonstrations
Joint Mobility
- Good examples other than Scott Sonnon
Differences
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joint_mobility:demos:beginnig_warmup [2014/12/25 13:46] gunn [Joint Mobility Routine] |
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 ===== | ===== Joint Mobility Routine ===== | ||
| - | === 1. VIBRATION: (20 Seconds Each) === | + | === 1. VIBRATION/SHOULDER ROLLS: (20 Seconds Each) === |
| * Arms–Legs–Together–Chug | * Arms–Legs–Together–Chug | ||
| + | * Shoulder Rolls: Back/Fwd | ||
| === 2. NECK (3-5 Reps) – Crown to Coccyx Alignment === | === 2. NECK (3-5 Reps) – Crown to Coccyx Alignment === | ||
| - | * Shoulder Rolls (flow breathe) | + | * Tip Forward-Back |
| * Swivel | * Swivel | ||
| - | * Tip Forward–Back | ||
| * Tilt Left–Right | * Tilt Left–Right | ||
| - | * Tilt Tip Forward–Back/Switch sides | + | * Tilt Nod |
| * Circles | * Circles | ||
| - | * Jut–Glide–Tuck Circles | + | * Jut–Glide–Tuck/Circles |
| - | * Bobble Head | + | * Jut–Glide–Tilt/Circles |
| - | * Chin Ear/Ear Chin | + | * Figure Eights (Chin Ear/Ear Chin) |
| === 3. SHOULDERS (3-5 Reps)–Shoulder Pack === | === 3. SHOULDERS (3-5 Reps)–Shoulder Pack === | ||
| - | * Roll Back/Forward (flow breath) | + | * Roll Back/Forward/Alternate |
| - | * Opposite Roll | + | |
| - | * Opposite Roll Arms Locked | + | |
| * Arm Swings: Side/Front/Top/Back/Low | * Arm Swings: Side/Front/Top/Back/Low | ||
| - | * Arm Swings: Top Bottom 8ths | + | * Arm Swings Figure Eights: High Low/Side to Side/Front Back |
| - | * Arm Swings: Right Left 8ths | + | * Rope Pull + Hip Root |
| - | * Arm Swings: Front Back 8ths | + | |
| - | * Rope Pull Rolls + Hip Root | + | |
| === 4. ELBOWS (3-5 Reps)–Elbow Orientation === | === 4. ELBOWS (3-5 Reps)–Elbow Orientation === | ||
| + | * Down: Thumb to Armpit Circles | ||
| * Side: Thumb to Ear Circles | * Side: Thumb to Ear Circles | ||
| * Front: Thumb to Chin Circles | * Front: Thumb to Chin Circles | ||
| - | * Bottom: Stir the Pot | + | * Stir the Pot |
| - | * Side: Figure eights | + | * Single Arm Figure eights |
| * Scarecrow | * Scarecrow | ||
| === 5. WRISTS (3-5 Reps) === | === 5. WRISTS (3-5 Reps) === | ||
| + | * Arm Raises | ||
| * In–Up–Out–Down/Circle | * In–Up–Out–Down/Circle | ||
| * Down–In–Out–Up/Figure eights | * Down–In–Out–Up/Figure eights | ||
| * Up–Out–In–Down/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)=== | + | === 6. Fingers (3-5 Reps)–Grip Confirmation === |
| + | * Roll “Ice Cream Cone” – “OK” | ||
| + | * Knuckles | ||
| + | |||
| + | === 7. WAVES: (3-5 Reps)=== | ||
| * Washing Machine | * Washing Machine | ||
| * Shoulder–Elbow–Wrist | * Shoulder–Elbow–Wrist | ||
| * Wrist–Elbow–Shoulder | * 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 === | + | |
| + | === 8. Chest (3-5 Reps)–Core Activation/Hollow body === | ||
| * Chest Openers | * Chest Openers | ||
| - | * Ribcage Circles | + | * Ribcage: Fwd/Back/Side/Circles |
| * Spine Rollups | * Spine Rollups | ||
| - | * Side-to-Side Glide | + | * Arms out, Side-to-Side Glide |
| - | === 9. Hips (3-5 Reps)–Hip Recruitment === | + | === 9. WRISTS ON FLOOR( 3-5 Reps) === |
| - | * Hands/Feet To Floor: Hip Rotations/Figure eights | + | * 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 | * Leg Drive Up | ||
| - | === 10. Spine (3-5 Reps)–Leg Drive/Toe Grip === | + | === 11. Hip & Spine (3-5 Reps)–Leg Drive/Toe Grip === |
| - | * Bend back/Fold forward | + | * Hip Thrust Fwd/Fold Fwd, Hip Back |
| - | * Side Stretches | + | * Squats |
| + | * Hip Drive Up Side Stretches | ||
| * Dizzy Circles | * Dizzy Circles | ||
| - | * hip root | + | * Hip Root |
| * Swipe the Bench | * Swipe the Bench | ||
| - | * Hip Circles: Hips/Arm/Head | + | * Hip Circles: Head/Head & Arm Up |
| - | === 11. Hip Joint (3-5 Reps) === | + | === 12. Hip (3-5 Reps) === |
| * Leg Swings: | * Leg Swings: | ||
| - | * Knee Up | + | * Knee Up |
| - | * Straight | + | * Straight |
| - | * Cross Front | + | * Across |
| - | * ide Circles | + | * Side Circles |
| * Back Circles | * Back Circles | ||
| * Hip Openers | * Hip Openers | ||
| - | === 12. Knees (3-5 Reps) === | + | === 13. Knees (3-5 Reps) === |
| * Bicycle | * Bicycle | ||
| * Corkscrew/Front–Side | * Corkscrew/Front–Side | ||
| * Soccer Kicks | * Soccer Kicks | ||
| - | ===13. Ankles (3-5 Reps) === | + | ===14. Ankles (3-5 Reps) === |
| * Up–Back–Side–Side/Circle | * Up–Back–Side–Side/Circle | ||
| * Back On Toes: Side–Side/Circle | * Back On Toes: Side–Side/Circle | ||
| - | === 14. Balance Drill (Hold 8 Sec Each) === | + | === 15. Balance Drills === |
| - | * Forward–Side–Back–Forward–Tree | + | * Single Leg: Forward–Side–Back–Forward–Tree |
| - | + | * Toe Squats | |
| - | === 15. Breath Flow: Push/Pull Arm+Hip Root === | + | |
| === 16. Warm Ups (8-10 Reps) === | === 16. Warm Ups (8-10 Reps) === | ||
| * Squats | * Squats | ||
| * 90 degree squats | * 90 degree squats | ||
| - | * Cassock left, right | + | * Cassock |
| - | * Flat footed drops left, right | + | * Flat Footed Drop Stance |
| * Monster squats | * Monster squats | ||
| - | * Leg Drive up | + | |
| ===== IntuFlow by Scott Sonnon ===== | ===== IntuFlow by Scott Sonnon ===== | ||
