Name: Playbook - TrickStrong RX - W3/D5 Mobility 2 (Full Body)
Uploaded: 2023-11-08T15:55:23.672Z
Duration: 45 min
Description: W3/D5 Mobility 2 (Full Body)

Micah

Charlie Grenhart

Ryne

Hip Ds are great for improving hamstring, groin and hip joint mobility. You can do this 100% actively or with a stretch strap assist. 

Form a 'D' by bringing your leg up towards your chest, out to the side and along the ground. Once you complete a cycle, reverse the direction.

Hip Ds Mobility Drill

For the elevated lateral lunge, start in a wide stance with one leg elevated on the box. The purpose of the box is to increase depth of the lunge. 

You want to form 90 degree angle with the bent leg, while the straight leg assists by actively pushing it into the ground. 

Hold for 5-10 seconds per rep, using little to nothing to stabilize (unless it's painful).

Lunge - Lateral, Elevated

One of my favorite mobility drills! It is so effective in helping with the common movement restrictions we have in the hips and spine. 

Don't forget to rotate your head with the rest of your torso by looking at the ceiling.

Rotate towards the front leg.

Lunge with Thoracic Rotation

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. 

The front hip is in external rotation. By keeping our lower back straight and leaning forward, we stretch the external rotators of the front hip and allow more opening. Try to find your restrictions and spend time with them, remembering to try slightly different angles. I like to spend at least one to two minutes on the front leg before working on the back leg.

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

Hip 90/90 - Front Leg Stretch

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. 
You can improve internal rotation at the back hip by rotating towards It or by leaning backwards. We want to explore our restrictions in a 3-dimensional way, so I encourage you to rotate, move around, lift your arm overhead and play around with this. You should feel a deep stretch in your groin, but it should not feel sharp. You should not feel this in your knees either. 
By improving our hip internal rotation, we can really help with low back, knee pain and ankle pain as restrictions in hip mobility can often manifest as increased stress and pain with jumping, pivoting and landing.

Hip 90/90 - Back Leg Stretch

Get into a quadruped position. Slowly alternate between arched back to rounded back positions, feeling movement at each vertebrae.
 
Look up as you arch, look down as you round and push through your arms.

With Cat Camel, we are training spinal mobility and hip/spine dissociation, which is important for proper articulation with movement. We want each segment of your spine to be able to move and interact with each other. Typically after injury, segments of the spine have reduced range of motion. 

The old adage – if you don’t use it, you lose it – applies here. 

Our ability to compensate and use only certain parts of our spines can trick us into thinking we are more mobile than we are. These areas that have forgotten how to move can lead to other issues if left unaddressed.

Cat Camel

Thoracic extension mobility is often restricted due to the forward head, rounded shoulder posture we often assume in the modern day. 

This can not only make the muscles tight in this region, but the joints of our spine get used to being in a flexed posture as well. 

If this is you, you will feel closed off in the front and tight in the neck and upper back. Tightness in this region can sometimes feel like a stiffness or pinch when we try to extend through the thoracic spine, or upper to mid back. 

For this mobilization, simply kneel in front of a box, put your elbows up and actively pull your chest through your arms using your back muscles. You can use your hands for feedback. 

Note that we limit lower back arch here to focus on the upper spine.

Thoracic Mobilizations - Kneeling, Bench

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.

W3/D5 Mobility 2 (Full Body)

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