Name: Playbook - TrickStrong RX - W3/D2 Mobility (Full Body)
Uploaded: 2023-11-08T15:55:23.655Z
Duration: 45 min
Description: W3/D2 Mobility (Full Body)

Quad pull aparts sucked until I got a new band, S tier

Micah

Thanks to those exercises, I have a better relationship with my body 😁

Chrisby

Actively pull your chest through your arms with the muscles between your shoulder blades. Roll your palms towards the ceiling to increase lat lengthening.

Active Lat Stretch

Framing the door is an amazing mobility drill to encourage opening in the pec major, pec minor, lats, teres major and other internal rotators of the shoulder.

- Begin with chin tuck + scap squeeze
- Bring arms OH, facing palms outward
- Bring elbows as close to body as possible while maintaining goalpost position
- Hold at bottom position for 5-10 seconds, and return to the top

You should feel all of the muscles between your scapulae and your lats firing HARD during this. The more consciously you squeeze the muscles in the back, the more your shoulders will open and the more your posture will improve. 

An alternative is doing it on the floor using a foam roller. 
I won’t say it’s a progression because the foam roller makes it easier from a postural stability standpoint, but more challenging from a mobility standpoint.

Framing the Door - Standing

Downward dog is one of my favorite stretches as it hits so many important areas that tend to be restricted due to frequent sitting and poor posture. The downward dog addresses thoracic, hamstring and calf mobility and gives us some traction, or space to our spine. You can also improve shoulder stability by holding this position. 

Start on all fours, and press up to your feet while keeping your hands in contact with the floor. 

Press your chest towards your legs and let the neck hang loosely to get that spinal traction and thoracic mobility we talked about. 

Pedaling your feet and walking your feet out are both ways to increase stretch felt at the calf. Walk your hands towards your legs to focus more on hamstring lengthening. 

As with most of our mobility exercises, I really want you guys to explore the movement and spend time with each restriction that you find.

Downward Dog

Quadruped Thoracic Rotations are great for mobility and stability of the thoracic spine and shoulder girdle and should be a staple in your routine. 

Thoracic mobility is extremely important in not only improving neck, shoulder and postural function, but in giving us the space to perform throwing and rotational movements such as touchdown raiz or eagles without limitation.

Begin in the quadruped position, or all fours. We prefer doing this drill banded because it allows us to gain strength and stability within our range of motion and therefore increases carryover of this new mobility. 

Strength throughout our full range of motion is simply safer as it is injury preventative. 

Make sure you choose a tension that is challenging but does not limit your full range of motion.

Quadruped Thoracic Rotations - Banded

The hip 9090 stretch is called this because of the 90 degree angles your hip will make. 

The hip is a ball and socket joint. This means that in order to train our mobility in an effective way, we will want to explore and be less linear with this stretch. 

Liftoffs are a great way to improve hip strength, mobility and coordination as it is ACTIVE. Think of getting your hip to a hover while keeping your shin parallel to the ground. Lean your upper body way or towards the working leg to make it easier or harder.

You should not be feeling any pain in your lower back, hips or knees.

Hip 90/90 - External Rotation Liftoffs

Hip 90/90 - Internal Rotation Liftoffs

The couch stretch is a great way to open up the front of your hips, really getting into your hip flexors, quads and even abdominal muscles. It’s called the couch stretch because we put our foot up on a surface to do this one. 

I actually prefer doing this one with a wall if you can handle it. If it’s too much knee bend for you, you can simply have your leg on a platform that isn’t as high. 

You want to tighten the glutes on the side you are stretching. This adds a huge difference in relaxation from the hip flexor muscles due to neurological inhibition. 

You also want to engage your core and tilt your pelvis so you are not arching at the lower back. 

The TFL is a hip flexor muscle often really tight on us that can cause ITB tightness and glute inhibition. 

To bias it in this stretch, you’re going to raise your hand on the same side you are stretching, rotate towards that side and lean away. You should feel this around your pocket area, which is where the TFL is located.

Couch Stretch - TFL Bias

Calf stretching is useful in improving ankle dorsiflexion ROM if your restriction is coming from the gastrocnemius or soleus muscles. 

If you have a joint restriction, or pinching in front of ankle, I recommend you watch our banded ankle mobilization video to target joint restrictions.

For effective calf stretching, we need to target both muscles, the gastrocnemius and the soleus as either of them can be restricted.

They are both plantarflexors, but since the bigger gastrocnemius crosses the knee, that is the primary muscle you will be stretching with your knee straight.

The soleus is best stretched from a bent knee position.

Slant boards are really useful in stretching the calf as we can get more of our body weight over our foot. Lean into the wall for best results!

W3/D2 Mobility (Full Body)

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