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MONTHLY MOBILITY

KNEELING WRIST EXTENSIONS

Start in a kneeling position (all fours) with your hands and knees at equal width/spacing, palms are flat on the floor. Lean forward applying stretch to the wrist area. ONLY use a range of motion that gives a good stretch, but not pain! Once you find the stretch point, hold there.

I only do double arms on these! Based off of my body weight, doing single could apply too much pressure to the wrists. 

Once warmed up getting used to the motion. Do 3 sets of 10 second holds

For improved mobility on:
-Skull/throat crushers
-Bicep curl movements
-Pull Ups
-Reverse grip movements

HURDLER TOE STRETCH

Start by squatting down to a comfortable position, extending your left leg out to the side. Both toes pointed forward. You can use your hand on the floor for stability and balance. 

To get into the second position, lean your bent knee forward onto the floor/mat while turning your torso over the extended leg. Lean forward over that extended knee, like a modified hurdler stretch. Rotate back to the first position to complete the movement.

You should hold each position for 5 seconds; 3 reps of the complete movement before switching sides.

For improved mobility on:
Squats
Leg Press
Sissy Squats
Lunges

TILTING DB SUMO SQUAT

The whole point of this movement is to keep the dumbbell in the center of your body, even while shifting your shoulders over the knees. Use a weight that will apply pressure, but will be easy to hold onto!

Lower into a full depth squat, dumbbell should be against your chest, elbows at your sides. As you tilt your torso forward, your elbows will come out over and in front of your knees. This applies more pressure on the stretch position. Beginning stages will be reaching good depth in your squat while holding the dumbbell. Then slowly work on tilting forward as you're able! 

For improved mobility on:
Sumo squats
Sumo dead lifts
Split squats
Lunges
Wide/high stance leg presses

ANKLE WALL STRETCH

Face away from the wall, close enough that your hands can touch, with your right leg extended back, foot flat against the wall. Knee should be slightly bent. Press up onto your toes (left leg) while pressing your right knee back to a full extension (as able). 1 rep with a 10 second hold, 2nd rep with 15 second hold, 3rd rep with 20 second hold, 4th rep with 20 second hold.

Switch legs and repeat. Left leg extended back, foot flat against the wall. Press up onto your toes (right leg) while pressing your left knee to full extension (as able). 1 rep with a 10 second hold, 2nd rep with 15 second hold, 3rd rep with 20 second hold, 4th rep with 20 second hold.

For improved mobility on:
- Squats (all stances)
- Cannonball leg press
- Platz hack squats
- Sissy squats

AROUND THE WORLD SHOULDER DISLOCATIONS

Start with a light stick, bar, broom, rope, or similar. Snatch grip hand placement (outside shoulder width) Too narrow of hand placement can put excess pressure on the shoulders. One arm will be pointed down during the movement when the other is up over your head. The lower arm should always be straight, the one overhead can be bent. Go at your own pace! 

Once warmed up, circle around clockwise 10-15 times, then counter-clockwise 10-15 times!

Benefits of this movement:
- Stretches pectoral and delt muscles
- Improves upper torso posture
- Prevents shoulder pain
- Improves shoulder mobility aiding range of motion
- Increases training performance

For improved mobility on:
- Shoulder press movements
- Behind the neck movements
- BB and DB Bench movements
- Rowing/Lat pull down movements

KNEELING WRIST & FOREARM STRETCH

Start in a kneeling position (all fours) with your hands and knees at equal width/spacing, palms are flat on the floor.

For the Single Arm Rotated Stretch, start by rotating one hand around so your fingertips are facing backward, elbow is straight. As able, lean back bending at the wrist and pause on the stretch. Alternate and repeat on the other side.
3 sets of 5 second holds on each side

Once warmed up, try both arms at once. Rotate each hand (one at a time) until both are turned back. Again as able, lean back and pause on the stretch.
3 sets of 10 second holds

For improved mobility on:
-Skull/throat crushers
-Tricep extensions
-Bicep curl movements

SEATED KNEE AND ANKLE TWISTS

Setup like you're going to do a seated single leg hamstring stretch (or hurdler stretch). Bend at the hips, torso over your knee, grabbing your extended foot and pressing gently to the outside keeping your knee down/straight.

2 sets of 8–12 reps. Very slow when pressing down with your hand, and a pause when fully stretched.

For improved mobility on:
- Squats (all stances)
- Cannonball leg press
- Platz hack squats
- Sissy squats

KNEE TO HEEL LUNGE

Setup is similar to a regular stationary lunge, but with a much shorter stance. As you come down into the lunge, the back knee should be touching/closest to your front heel. The front knee will be traveling well over your toes, isolating tension on your quads.

2 sets of 8–10 reps. Very slow, very controlled, with pauses on the full stretch.

For improved mobility on:
- Squats (all stances)
- Cannonball leg press
- Platz hack squats
- Sissy squats

CURTSY LUNGE STRETCH

Place one leg back behind your front leg. It's important to keep the front foot toe pointed straight, and knee slightly turned as your hips shift to the side.

Both front and back leg should create an obtuse angle, with the knee not traveling over the toe of your front foot, and a long stride on the back leg!

I do five reps on one side with a five second pause on the stretch per rep. Then I switch to the opposite side. You will feel this in your glutes/abductors.

For improved mobility on:
- Wide stance squats
- Lunges/split squats
- Stiff leg deadlifts

BODYWEIGHT LEG EXTENSIONS

These leg extensions are a full-muscle stimulating movement, putting a lot of pressure and focus on the quadriceps. Begin in a kneeling position. Slowly lean back until your butt touches the back of your calves. Ideally your torso and thighs will create a straight line; this puts the most tension on your quads/knees/ankles. The more bend in your hips the easier the movement becomes.

In the video I start with a close-stance, my ankles directly below my shoulders. A mid-stance, moving my ankles just outside shoulder-width. And lastly a wide-stance, putting my ankles as far away from my body as possible.

Remember slow and controlled movements with this! Work your way up to 15 reps on each stance with just bodyweight. Once you feel comfortable, you can add pauses on the stretch.

For improved mobility on:
- Squats (all stances)
- Cannonball leg press
- Platz hack squats
- Sumo or Conventional Deadlifts
- Sissy squats

ADDUCTOR/SUPERIOR EXTENSOR/ACHILLES

Part 1: Start by placing one foot in front of you, toes on the ground. Rotate your heel inward, bringing your heel forward past your toe. Your foot should be flat on the floor at this point. Then rotate your body back, away from the front foot. Do this on both sides to warm up.

Part 2: Just like in Part 1, setup both feet heel to heel so it creates a line parallel with your body. Using your hands to help balance, lower yourself slowly into a squat position, or as low as you can go. Once you're in a stable position, use your elbows on the inside of your knees and push outward, stretching the adductors.

Part 3: This is for advanced mobility! From your final position in Part 2, stand all the way up and squat back down (full range of motion). Feet should be flat on the ground throughout the entire motion. 

For improved mobility on:
- Squats
- Front squats
- Deadlifts
- Plie Squats

HIP FLEXOR RECTOR FEMORIS

Once in position and foot is locked in behind you, gradually lean forward onto the front leg. You should feel the stretch in the hip flexor of the back leg. You'll see me slowly lean backward in the video as well. This helps with ankle mobility as pressure moves to a different part of your hip flexor.

These can be done up against a wall. I personally prefer doing them on a small box so when leaning back (ankle mobility part) I can hold onto it, pulling back for added resistance

For improved mobility on:
- Sissy squats
- Platz hack squat

 

SHOULDER DISLOCATIONS

Start with a light stick or bar, broom, rope, or similar. Snatch grip hand placement (well outside of shoulder width). Arms should be straight (mine are locked-out in this video). Slowly raise the bar above your head then back down. Then raise the bar further up and behind your head, then back down. Every rep you'll move the bar further and further behind your head. Go at your own pace! 

Once I am warm and can easily get behind my back, I go over and back 4 sets of 10 reps.

Benefits of this movement:
- Stretches pectoral and shoulder muscles
- Improves upper torso posture
- Prevents shoulder pain
- Improves shoulder mobility aiding range of motion
- Increases training performance

For improved mobility on:
- Shoulder press movements
- BB and DB Bench movements
- Rowing and lat pull down movements

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