Monthly Workouts
Exercise Demonstrations
Joint Mobility
- Good examples other than Scott Sonnon
This shows you the differences between two versions of the page.
Both sides previous revision Previous revision Next revision | Previous revision | ||
joint_mobility:demos:beginnig_warmup [2016/10/15 13:25] gunn [Joint Mobility Routine] |
joint_mobility:demos:beginnig_warmup [2016/10/15 14:47] gunn [Joint Mobility] |
||
---|---|---|---|
Line 1: | Line 1: | ||
====== Joint Mobility ====== | ====== Joint Mobility ====== | ||
+ | * {{exercise_routines:joint_mobility_201610.pdf | Joint Mobility Reference PDF}} | ||
===== Joint Mobility Routine ===== | ===== Joint Mobility Routine ===== | ||
=== 1. VIBRATION/SHOULDER ROLLS: (20 Seconds Each) === | === 1. VIBRATION/SHOULDER ROLLS: (20 Seconds Each) === | ||
Line 19: | Line 20: | ||
* Arm Swings: Side/Front/Top/Back/Low | * Arm Swings: Side/Front/Top/Back/Low | ||
* Arm Swings Figure Eights: High Low/Side to Side/Front Back | * Arm Swings Figure Eights: High Low/Side to Side/Front Back | ||
- | * Rope Pull Rolls + Hip Root | + | * Rope Pull + Hip Root |
=== 4. ELBOWS (3-5 Reps)–Elbow Orientation === | === 4. ELBOWS (3-5 Reps)–Elbow Orientation === | ||
Line 46: | Line 47: | ||
- | === 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. WRISTS ON FLOOR( 3-5 Reps) | + | === 9. WRISTS ON FLOOR( 3-5 Reps) === |
* Palm Down, Fingers Out Circles | * Palm Down, Fingers Out Circles | ||
- | * Palm Down, Fingers To Knee Rock | + | * Palm Down, Fingers To Knee |
* Fist to Wrist | * Fist to Wrist | ||
* Knuckle to Thumb | * Knuckle to Thumb | ||
- | * Palm Up, Fingers to Knee Rock | + | * Palm Up, Fingers to Knee |
- | * Leg Drive Up | + | |
* Wrist Waves | * Wrist Waves | ||
- | === 9. Hips (3-5 Reps)–Hip Recruitment === | + | === 10. Hip (3-5 Reps)–Hip Recruitment === |
- | * Hands/Feet To Floor: Hip Rotations/Figure eights | + | * 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 ===== |