Name: Playbook - Iris Salihagic - W3/D1 Mobility Activation
Uploaded: 2023-05-22T04:55:34.003Z
Duration: 45 min
Description: W3/D1 Mobility Activation

Keep ribs in, shoulder blades contracting down and into back when squeezing. Shoulder blades shrug to ears and warp to front line when lifting overhead

Scapular Stability Banded Scap Pinches

Pelvis tucks in bridge pose – keep ribs stable, only move the pelvis and hips, a small movement

Pelvic Activation

Keep lower hips tuck and ribs.  
Single, Single then 2 variations of double activation
 (only do double activations when strong enough). 
Lift extended arm/s rotate thumb up. 
Begin movement by turning palm facing down and move scapula/s into spine. 
Finish by extending overhead turning thumb up before placing palm down

Thoracic Strengthening

Roll up a towel or roller underneath scapula. Arms reach long shoulders to ears and wrap scapulae to front. Thumbs facing down and touch ground. Engage ribs. Keep engaged through full movement. Now tuck and untuck the pelvis

Active Shoulder Flexion

Start with feet a little wider than hip width as you get more mobile through the upper back and strong in glutes, bring your feet to hip width.
Arms above your head with shoulders shrugging towards ears and wrapping to the frontline (the wall).
Slowly bring hands off the wall. Keep hands off the wall and tuck tailbone 10-15% core contraction. Like hhaa for fogging a mirror.
Now slowly squat. Keep arms off the wall and chest on the wall. Try to lift your chin away from the wall. Feel glutes engage, back body, core and feet firmly planted.  
Go to your lowest depth with chest on wall and hands lifted.

Squat Hands Up

W3/D1 Mobility Activation

W3/D1 Mobility Activation

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