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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 14:47] (current)
gunn [Joint Mobility]
Line 1: Line 1:
 ====== Joint Mobility ====== ====== Joint Mobility ======
 +  * {{exercise_routines:​joint_mobility_201610.pdf | Joint Mobility Reference PDF}}
 +===== 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]]
joint_mobility/demos/beginnig_warmup.1418238858.txt.gz · Last modified: 2014/12/10 11:14 by gunn
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