You have probably already seen the post for Workout #1. If not, start here. A quick refresher: A while back I put together a series of workout videos demonstrating functional strength exercises and movements. In my years of coaching, observing and competing, these exercises/movements are what I believe address the most common needs of athletes and humans in general (including my own mobility issues at the time as you’ll probably observe). Each video is compiled into specific workout you can easily do at home. These videos used to only be available to my coached athletes, but I’m no happy to share the series with the LPC community, so enjoy!
Links to more videos in the series at the bottom of this post.
Workout #2: Joint Mobility
Workout #2 exercise list:
- Foot screws – barefoot, full foot in contact w/ ground, arches raised, no flat feet, dig in toes and heels, twist out from knees and ankles, keeping feet attached to ground
- Foot rolls – on foam pad optional
- Foam roll- calf, quads, mid back, glutes
- Single leg lowering – placing foam roller under ankles
- Ankle press against wall – progression of 3
- Quadruped – bird dog & external rotation
- Lying rotations (using foam roller) for T spine
- Alternating pigeon
- Door stretch – low med high, neutral pelvis
- Single leg RDL (weight in opp hand optional)
- Wall swimmers w/ ball & kb
Links to more videos: