Mobility 8-27-13

Test: Overhead Shoulder Position 2 minutes banded shoulder distraction 2 minutes: Thoracic Spine, Lats, and 1st Rib 2 minutes: Overhead postion w/ band focus on external rotation Retest: Overhead Press    

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Mobility 7-30-13

Test/Retest Internal Shoulder Rotation: Crab Walk or Ring/Box Dip Mobility 2min Banded Bully x 2 Arm Anterior Shoulder Smash KB Arm Bar Sink Mobilization with Band Bonus 3x250m Row 4 minutes Banded Olympic Wall Squat

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Mobility 7-23-13

Prep Shoulder Circles + Dynamic Warm Up Test Overhead Press Position Mobility 3 x 20 second bar hangs MOB Posterior Shoulder Capsule, First Rib, and Lats 3×10 Wall Slides Retest Overhead Press Position      

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Mobility 7-18-13

Mobility Prep Dynamic Warm-Up Review: Mobility and Technique of Burpees Test: 10 Burpees Mobility Hip Flossing Release Thoracic and Lumbar Spine + Hamstrings Hamstring and Posterior Chain Stretch Retest: 10 Buprees  

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Mobility 7-11-13

Movement Prep 3 Rounds: Row 100m + 10 hard pulls Focus on consistent and smooth pulls Mobility Banded Shoulder Distraction Thoracic Mobilization 3×10 KB Arm Bar  

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Mobility 7-9-13

Prep 3 Rounds: 10 Overhead Squats 10 Broad Jumps 10 Thoracic Push-Ups Mobility 8 Minutes Roll Posterior Chain 4 Minutes Banded Hip Distraction 3 x 1minute Floor Squat w/ PVC  

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Mobility 7-4-13

Mobility Prep Lax Ball Scap Therapy Banded Shoulder Distraction w/ KB then…. 3 Rounds: 30m Bear Crawl 12 KB Swings Movement 3 Rounds: 5 KB Arm Bar 10 Thoracic Bridges 10 Overhead Squats w/ PVC or Trainer Bar Mobility 2x15m Quality Crab Walk  Posterior Capsule Stretch          

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MOBILITY 6-26-13

3 Shuttle Runs: 70%, 80%, 90% 10 Minute Squat Test 3 Sets x 7 Reps: V-Out GHD Back Extension Mobilize Hip Abductors/Heel Cords      

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Mobility 6-25-13

WORKOUT Row 750m + Sprint 250 No Foot Straps Drag Factor below 110 Smooth Pull and Recovery 3 Rounds 10 Single Leg Hip Bridges 10 Face Pulls 10 Full Depth Front Squats (Unloaded Barbell) Mobilize Hips and Spine  

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