Name: Playbook - Matt Penny - The Forgotten - Elbow, Wrist and Ankle
Uploaded: 2021-11-15T03:22:49.858Z
Duration: 20 min
Description: The Forgotten - Elbow, Wrist and Ankle

Chimudi Egbuna

Prop foot up on a foam roller or yoga block, lock knee out to prevent the leg from rotating side to side.

Move slowly and intentionally with 60-80% irradiation. Reach for full range of motion of the ankle.

Perform rep count in each direction.

Ankle CAR

10 Seconds PAILs / 10 Seconds RAILs

Don’t forget to pre-stretch for 2 minutes

Ankle Flexion PAILs/RAILs

The harder you press into the wall and the lower you keep your knees the harder it is

Knee Over Toe Calf Raise

- Use your shin muscles to pull your toes up towards your shins as far as you can 
- Slowly lower back down then repeat

Tibialis raise

Functional Ankle

Lock the shoulder back, hold the elbow at 90 degrees. Don’t allow the forearm to rotate at all.

From here perform a full wrist circle, keeping the palm completely flat.

Move slowly and intentionally with 60-80% irradiation. Reach for full flexion/extension of motion of the spine.

Perform rep count in each direction.

Wrist CAR

Start at the top of a bicep curl, then rotate the hand and forearm in one direction as much as possible.

Perform a bicep curl motion, once at full elbow bend again rotate the hand and forearm the other direction then perform another full curl motion.

Move slowly and intentionally with 60-80% irradiation.

Perform rep count in each direction.

Elbow CAR

This is focusing on shoulder external rotation and shoulder flexion. Will help overhead pressing, pull ups and even posture.

Tabletop Shoulder ER Lift Off Elbow Hinge

This is focusing on shoulder internal rotation and shoulder extension as well as strengthening the tricep

Tabletop Shoulder IR Lift Off Elbow Hinge

The Forgotten - Elbow, Wrist and Ankle

Wow! I have a lot of improvement to make but this was fantastic!

Kiya

My first session completed! Im a pro soccer player and this is harder than tons of exercises they make us do at the gym. I felt my glutes and my abductors shaking, it was crazy. Im really excited about your program. I feel im going to prevent injuries, become more explosive and be less stif! Thank you my dear mobility guru!

The Forgotten - Elbow, Wrist and Ankle

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