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joint_mobility:demos:beginnig_warmup [2014/12/25 13:37]
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 === === 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 ​8ths+  * 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 ​8ths +  * Down–In–Out–Up/​Figure ​eights 
-  * Up–Out–In–Down/​Figure ​8ths +  * Up–Out–In–Down/​Figure ​eights 
-  * Drop to knees:+ 
 +=== 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 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
- + 
-=== 6WAVES: (3-5 Reps)=== +=== 10Hip (3-5 Reps)–Hip Recruitment === 
-• Washing Machine +  * Down Dog Hip Rotations 
-• Shoulder–Elbow–Wrist +  ​* ​Leg Drive Up 
-• Wrist–Elbow–Shoulder + 
-=== 7. Fingers (3-5 Reps)–Grip Confirmation:​ Cone/OK === +=== 11Hip & Spine (3-5 Reps)–Leg Drive/Toe Grip === 
-• Roll “Ice Cream Cone” – “OK” +  * Hip Thrust Fwd/Fold Fwd, Hip Back 
-• Knuckles +  * Squats 
-==== 8. Thorax/​Chest (3-5 Reps)–Core Activation/​Hollow body ==== +  * Hip Drive Up Side Stretches
-• Chest Openers +
-• Ribcage Circles +
-• Spine Rollups +
-• Side-to-Side Glide +
-==== 9. Hips (3-5 Reps)–Hip Recruitment ​==== +
-• Hands/​Feet To Floor: ​Hip Rotations/Figure 8ths +
-Leg Drive Up +
-==== 10. Spine (3-5 Reps)–Leg Drive/Toe Grip ==== +
-  * Bend back/Fold forward +
-  * 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) ==== + 
-  * Forward–Side–Back–Forward–Tree +=== 15. Balance ​Drills ​=== 
-=== 15. Breath Flow: Push/Pull Arm+Hip Root === +  * Single Leg: Forward–Side–Back–Forward–Tree 
-+  * Toe Squats 
 === 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 =====
joint_mobility/demos/beginnig_warmup.1419543445.txt.gz · Last modified: 2014/12/25 13:37 by gunn
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