Happy Sunday gang! We’re about to start up the new week and we gotta make sure that we’re ready for it. So for todays daily sesh we have a full mobility routine. Stretching and staying mobile is very important especially if we plan to lift long term we have to take care of our bodies. In this sesh we’re going to be targeting the lower back, knees, hips, rotator cuff, and more. Stay tuned and hope y’all enjoy! ⚡️

Get a very light dumbbell and set your leg up on the bench. Use your knee as a resting area for your elbow and slowly go up and down with the dumbbell rotating your shoulders externally.

Dumbbell external rotations

Adjust the cable height to Match where your arms are going to be. Grab the cable with the opposite hand and take a step or two to the side. Slowly go out the opposite side until you can’t anymore and then slowly go back in and repeat. Stay in your active range of motion and control the movement. Don’t go heavy and keep that elbow in place.

EXTERNAL CABLE ROTATIONS

Put a plate on the ground or some sort of platform that will elevate you. Grab your barbell ( or kettle bell if you need to go lighter ) and stand on the platform. Shrug your shoulders foward, tuck in your chin and go down until you can’t anymore slowly and back up. Yes you can bend your back that’s the whole point..

JEFFERSON CURLS

Grab a kettle bell that’s not to heavy and get into your squat position. Go down and hold the bottom position the best you can for 30-60 sec then back up.

KETTLE BELL PAUSED SQUATS

Grab a sled and TRX bands or some sort of band you can warp around the machine and use it to pull. Use no weight or a little and walk backwards as shown slowly.

BACKWARDS SLED WALKS

Get into a seated ( or any ) calf raise machine. Use a light weight and hold the bottom position for anywhere from 10-30 sec.

PAUSED CALF RAISES

Place a plate in front of you or something that will make your heels elevated. Once your front foot is on it, have your back foot far behind you and slowly go down and foward while keeping your chest up. Hold the bottom position for 2-5 sec then back up slowly.

ATG split squats

Sit on the ground and have 1-2 kettle bells to the side of you evenly spread out. Try to stay upright as you lift your leg up slowly and go over the kettle bell and back.

FULL MOBILITY ROUTINE 2.0 💆🏾‍♂️⚡️