Mobility 101

 

Here are the Mobility WODs I found most useful, sorted by body part / movement.

Work mobility every day. 15 minutes. Pick 3 areas and do 2 minutes per side.

Equipment

You will need:

• Lacrosse Balls
• Rubber Bands
• Compression Bands
• Foam Roller (Rumble Roller FTW)
• or get Mobility Starter Kit to have it all covered
• Everything explained in one place: Kelly Starrett’s Becoming a Supple Leopard Book (50 Page Preview here)

Squat Specific

• Rubber Band Olympic Squat Mwod
• Squat Week Mobility WOD Part 1, Part 2, Part 3
• Squat RX Warm Up Exercises
• 10 Minute Squat Test

Front Rack Position Specific

• Better Front Rack Position
• Triceps Mobility for Front Rack Position 

Shoulders

• Shoulder Extension with Rubber Band
• 5 Way Shoulder Stretches with Rubber Band
• Shoulder Dislocates Variations
• My Rubber Band Shoulder Warm-Up Routine
• Upper Body Stretches for Olympic Weightlifting (Glenn Pendlay)
• Better Front Rack Position
• Lacrosse Ball Shoulder MWOD
• Shoulder Flossing with Rubber Band
• Band Distracted Shoulder Capsule Mobility Drill
• Shoulder Internal Rotation with Barbell
• Weighted Shoulder Stretch with Zygmunt Smalcerz
• Overhead Position Shoulder
• Weighted Shoulder Flex Pulls
• Weighted Shoulder Stretch for Overhead Position

Ankles

• Ankle Stretch Using Rubber Band, Version with Bicycle Inner Tube
• Hip and Ankle Stretches for Olympic Weightlifting (Glenn Pendlay)
• Sliding Tissue Work to Increase Ankle Range of Motion
• Ankle Self Mulligan (Rubber Band), Calf Tissue Work 
• Compression Band Ankle Dorsiflexion
• Shifting Weight on Ankles while in a Band Supported Squat (Bryce Lewis)
• Anterior Ankle Stretch (Dmitry Klokov)

Calves / Feet

• Calf Smash on Barbell, Standing Straight Legged Calf Stretch 
• Russ Ebbets Foot Drills to Fix Flat Feet
• Flat Feet & Collapsed Arches

Hip Openers, work on Hip Flexors

• Couch Stretch, the Classic
• Rubber Band Hip Flexor Stretch Variations
• Band Distracted Groin Stretch
• Increasing Hip Range of Motion
• Hip Flexor Flossing with Homemade Compression Bands
• Psoas Active Release with Bumper Plate
• Hip Flexor Stretch Variations

Hips General

• Rubber Band Olympic Squat Mwod
• Pre Workout Spider Man Hip Stretch
• Long Duration Sitting Mobilization
• Seated Hip Stretch
• Ryan Whiting’s Hip Stretches

Arms / Elbows /Wrists / Forearms

• Wrist & Forearm Prehab/ Rehab Stretches
• Wrist Mobility Exercises
• Elbow, Forearm, Wrist Prehab Exercises
• Compression Bands for Tendonitis Treatment
• Wrist & Hand Squence

Back

• Foam Rolling & Lacrosse Ball Work on Thoracic Spine
• Better Back Extension
• Lats and Lateral Flexion
• Seated Spinal Twist Stretch
• Sitting Lower Back Stretch

Hamstrings

• Distracted Hamstring Flossing with Homemade Compression Bands

Quad / Knee

• Lacrosse Ball Cut in Half Compression on Quad
• Quad Smash (Single Person Version)
• Knee Compression Band Work
• Knee Extension
• 3 Quad / Knee Joint Stretches (Kevin Cornell)

Neck / First Rib

• Overhead Postition First Rib, Variation with Lacrosse Ball taped to a Barbell

Guidelines

• Kelly Starrett’s One Joint Rule
• How to Program for Mobility
• Upper Leg, Hip & Trunk Mobilization Chapter
• First Hour of Kelly Starrett’s Creative Live Mobility Seminar

Warm Up Routines

• Dmitry Klokov’s Warm Up / Mobility Routine
• Zygmunt Smalcerz Weightlifting Warm Up
• Joe DeFranco’s “Limber 11″