Mobility Work

Below are some of the exercises that all of my athletes perform from time to time. It is a general list of exercises meant to help the athlete move better into positions. The barbell movements and complexes are our favorite ways to mobilize our athletes.

General Mobility

• Jump Rope – 3 Minutes
• Foam Roll IT Band – 30 sec each side
• Foam Roll Quads – 30 sec
• Roam Roll Hams – 30 sec
• Foam Roll Low Back – 30 sec
• Foam Roll T-Spine with Hands OH – 30 sec
• Foam Roller T-Spine Open Ups – 10
• Lacrosse Ball Glutes and Piriformis
• KB Potato Squat Holds – 5 Reps for 5 Sec
• Leg Swings – 10 each leg and each direction
• Quadruped Thoracic Extension and Rotation – 10 each side
• Cobra Pose and look each way – 8
• Frog Pose and Shimmy – 8
• Lying Leg Circles – 10 each way each leg
• Arm Circles – 10 each direction
• Lat Stretch – 20 sec
• Shoulder Stretch from Above – 10

General Barbell Mobility:

• BB Ankle Mobility – 20 to 30 sec each
• BB Behind Neck Elbow Shoots – 10

Snatch Complex:
• High Pulls – 5 reps
• Muscle Snatches – 5 reps
• Klokov Presses – 5 reps
• Sotts Press – 5 reps
• OH Squats – 5 reps

Clean Complex:
• High Pulls – 5 reps
• Clean & Press – 5 reps
• Back Squat & Press – 5 reps
• Goodmornings – 5 reps
• Bentover Row – 5 reps

Specific Mobility: Thoracic Spine and Shoulder Directed

• Foam Roll T-Spine w Hands OH – 30 sec
• Foam Roller T-Spine Open Ups – 10
• Quadruped Thoracic Extension and Rotation – 10 each side
• Cobra Pose and look each way – 8
• Quadruped Thoracic Extension and Rotation with Internal Rotation – 10 each side
• Peanut Drive the Bus – 10 to 20 turns
• Peanut Plate Rotations – 10 to 20 turns
• Wall Slide – 10 – 20 reps
• Arm Circles – 10 each direction
• Lat Stretch – 20 sec
• Shoulder Stretch from Above – 10
• Band Around Wrist Pec Rotations – 10, Rear Delt Rotations – 10, and Lat Rotations – 10
• Band Around Shoulder from Behind Arm Circles – 10 and Arm Pull Across – 10
• Band Around Shoulder from Below – 10 sec in each position

Specific Mobility: Hip Directed

• Foam Roll IT Band – 30 sec each side
• Lacrosse Ball Glutes and Piriformis
• KB Potato Squat Holds – 5 reps for 5 sec
• Leg Swings – 10 each leg and each direction
• Frog Pose and Shimmy – 8
• Lying Leg Circles – 10 each way each leg
• Half Kneeling Hip Flexor Stretch – 15 sec each position
• Half Kneeling Hip Flexor Stretch with Rear Leg Elevated – 15 sec each position
• Russian Baby Makers – 10
• Half Kneeling Hip Flexor Stretch with Band – 15 sec each position
• Squat Lunge and Lunge – 10
• Fire Hydrants – 10 each direction and each leg
• Hamstring Sweeps – 10 each leg

Specific Mobility: Ankle Directed

• Squatted Forearm on Knee – 20 to 30 sec each
• BB Ankle Mobility – 20 to 30 sec each
• Band Around Ankle Squats – 20 to 30 sec each
• Calf Stretch – 30 sec each
• Foam Roll or Stick the Calf and Achilles – 30 to 60 sec
• Calf Stretch Again – 30 sec each