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joint_mobility:demos:beginnig_warmup [2014/12/25 13:32]
gunn
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 ===== ===== 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
-  * ut–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 EightsHigh 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 === 
- +  * Down: Thumb to Armpit Circles 
-==== 4. ELBOWS (3-5 Reps)–Elbow Orientation ​==== +  * Side: Thumb to Ear Circles 
-Side: Thumb to Ear Circles +  ​* ​Front: Thumb to Chin Circles 
-Front: Thumb to Chin Circles +  ​* ​Stir the Pot 
-• Bottom: ​Stir the Pot +  * Single Arm Figure ​eights 
-• Side: ​Figure ​8ths +  ​* ​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 ​8ths +  ​* ​Down–In–Out–Up/​Figure ​eights 
-Up–Out–In–Down/​Figure ​8ths +  ​* ​Up–Out–In–Down/​Figure ​eights 
-• Drop to knees: + 
-o Palm Down, Fingers ​Out Circles +=== 6. Fingers ​(3-5 Reps)–Grip Confirmation === 
-o Palm Down, Fingers To Knee Rock +  * Roll “Ice Cream Cone” – “OK” 
-o Fist to Wrist +  * Knuckles 
-o Knuckle to Thumb + 
-o Palm Up, Fingers to Knee Rock +=== 7. WAVES: (3-5 Reps)=== 
-• Leg Drive Up +  ​* ​Washing Machine 
-• Wrist Waves +  ​* ​Shoulder–Elbow–Wrist 
- +  ​* ​Wrist–Elbow–Shoulder 
-==== 6. WAVES: (3-5 Reps)==== + 
-Washing Machine + 
-Shoulder–Elbow–Wrist + 
-Wrist–Elbow–Shoulder +=== 8. Chest (3-5 Reps)–Core Activation/​Hollow body === 
-==== 7. Fingers (3-5 Reps)–Grip Confirmation:​ Cone/OK ==== +  ​* ​Chest Openers 
-• Roll “Ice Cream Cone” – “OK” +  ​* ​Ribcage: Fwd/​Back/​Side/​Circles 
-• Knuckles +  ​* ​Spine Rollups 
-==== 8. Thorax/Chest (3-5 Reps)–Core Activation/​Hollow body ==== +  * Arms out, Side-to-Side Glide 
-Chest Openers + 
-Ribcage Circles +=== 9. WRISTS ON FLOOR( 3-5 Reps) === 
-Spine Rollups +  * Palm Down, Fingers Out Circles 
-Side-to-Side Glide +  * Palm Down, Fingers To Knee 
-==== 9. Hips (3-5 Reps)–Hip Recruitment ​==== +  * Fist to Wrist 
-• Hands/​Feet To Floor: ​Hip Rotations/Figure 8ths +  * Knuckle to Thumb 
-Leg Drive Up +  * Palm Up, Fingers to Knee 
-==== 10. Spine (3-5 Reps)–Leg Drive/Toe Grip ==== +  * Wrist Waves 
-• Bend back/Fold forward + 
-Side Stretches +=== 10. Hip (3-5 Reps)–Hip Recruitment === 
-Dizzy Circles +  * Down Dog Hip Rotations 
-Swipe the Bench +  ​* ​Leg Drive Up 
-Hip Circles: ​Hips/Arm/Head + 
- +=== 11Hip & Spine (3-5 Reps)–Leg Drive/Toe Grip === 
-==== 11. Hip Joint (3-5 Reps) ==== +  * Hip Thrust Fwd/Fold Fwd, Hip Back 
-Leg Swings:  +  * Squats 
-o Knee Up +  * Hip Drive Up Side Stretches 
-o Straight +  ​* ​Dizzy Circles 
-o Cross Front +  * Hip Root 
-o Side Circles +  * Swipe the Bench 
-o Back Circles +  ​* ​Hip Circles: ​Head/Head & Arm Up 
-Hip Openers + 
-==== 12. Knees (3-5 Reps) ==== +=== 12. Hip  (3-5 Reps) === 
-Bicycle +  ​* ​Leg Swings:  
-Corkscrew/​Front–Side +    ​* ​Knee Up 
-Soccer Kicks +    ​* ​Straight 
-====13. Ankles (3-5 Reps) ==== +    * Across 
-Up–Back–Side–Side/​Circle +  ​* ​Side Circles 
-Back On Toes: Side–Side/​Circle +  ​* ​Back Circles 
-==== 14. Balance ​Drill (Hold 8 Sec Each) ==== +  ​* ​Hip Openers 
-Forward–Side–Back–Forward–Tree + 
-==== 15. Breath Flow: Push/Pull Arm+Hip Root ==== +=== 13. Knees (3-5 Reps) === 
- +  ​* ​Bicycle 
-==== 16. Warm Ups (8-10 Reps) ====+  ​* ​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   * 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 =====
   * [[joint_mobility:​principles | Ten Principles of IntuFlow by Scott Sonnon]]   * [[joint_mobility:​principles | Ten Principles of IntuFlow by Scott Sonnon]]
joint_mobility/demos/beginnig_warmup.1419543176.txt.gz · Last modified: 2014/12/25 13:32 by gunn
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