Mobility Training Plan
Made up of 6 movements, 2 for upper body and 4 for lower body.
Seated Hip Rotations
Sets: 3
Reps: 10
Rest Period: 30 seconds - 1 min
Focus: Sitting with both knees in a 90 degree angle, one in front and one behind. Slowly lifting and rotating till facing the other side, and then rotating back to original position.
Single Leg Standing to Reverse Lunge w/ kettlebells
Sets: 3
Reps: 6
Rest Period: 30 seconds - 1 min
Focus: Lifting one knee to upright position, then slowly lowering into reverse lunge position. Focusing on holding balance and achieving full range of movement, and keeping knee stable over ankle.
Squatting Internal Rotations
Sets: 3
Reps: 8
Rest Period: 30 seconds - 1 min
Focus: Lowering to squatting position, and then slowly rotating each direction into lunging position. Focusing on keeping full range of hip motion while moving smoothly throughout the movement.
Spiderman w/ rotate and reach
Sets: 3
Reps: 6
Rest Period: 30 seconds - 1 min
Focus: Lowering into extended lunge, and planting one arm while rotating the other arm outwards towards the open side of the body. Keeping core stable and focusing on slowly extending through range of motion.
Broomstick Stretch
Sets: 3
Reps: 10
Rest Period: 30 seconds - 1 min
Focus: While holding onto light bar, slowly extending back up and over shoulders until full range of motion is achieved, then returning to starting position. It's important to keep your grip open to allow the bar to move and rotate with your shoulders. Keeping too tight of a grip can lead to injury or a potential muscle pull
Band Pulls
Sets: 3
Reps: 8
Rest Period: 30 seconds - 1 min
Focus: While holding band, pulling arms apart as far as range of motion is allowed, then returning to starting position.