Sam Travel Mobility Circuit

Circuit x 1

Do this circuit 1x before a workout. Or do it a couple rounds for a “Work-In”

MOVE Foam Roll Series

time 2-4 min

1. Wall Rub & Scrub 2. On-Ground Upper Back Rub & Scrub 3. Under Arm Roll 4. Thoracic Hold - Oh Alt. Reaches 5. Cross Hip 6. Adductor 7. Hip Flexor

Set	Time
1	2-4 min h:m:s

MOVE Rub & Scrub Upper Complex

time 2-3 minutes

Set	Time
1	2-3 minutes h:m:s

ULT
MOVE Thoracic Flex/Ext

time 30 sec

Try to move from the upper back between the shoulder blades. Be careful not to arch your low back when extending your upper back.

Set	Time
1	30 sec h:m:s

Slow. Don't overextend the hips. You want the motion to come from the upper back.

MOVE Lat Oh Wall Reach & Hold

time 15 sec ea

Set	Time
1	15 sec ea h:m:s

UMT
MOVE SA Rotate Wall Cross Reach

time 15 sec ea

Set	Time
1	15 sec ea h:m:s

UMT
MOVE T1 Motion – Hold

time 15 sec ea

Set	Time
1	15 sec ea h:m:s

UMT
MOVE Wall T1 Hold – Neck Drive

time 15-30 sec ea

Set	Time
1	15-30 sec ea h:m:s

UMT
MOVE Stride Stance, Thoracic Rotation (Elbows Up)

time 15 sec ea

Set	Time
1	15 sec ea h:m:s

UMT
MOVE 90/90 – Hips Only

reps 8-10 ea

Set	Reps
1	8-10 ea

UMT
MOVE Kneeling Hinge to Lunge Matrix

reps 5-6 ea

Set	Reps
1	5-6 ea

UMT
MOVE R/L 45 Stride Stance w/3D Arm Swing

reps 6-8 ea stance

Set	Reps
1	6-8 ea stance

MOVE Foam Roll Series time 2-4 min

MOVE Rub & Scrub Upper Complex time 2-3 minutes

ULT MOVE Thoracic Flex/Ext time 30 sec

MOVE Lat Oh Wall Reach & Hold time 15 sec ea

UMT MOVE SA Rotate Wall Cross Reach time 15 sec ea

UMT MOVE T1 Motion – Hold time 15 sec ea

UMT MOVE Wall T1 Hold – Neck Drive time 15-30 sec ea

UMT MOVE Stride Stance, Thoracic Rotation (Elbows Up) time 15 sec ea

UMT MOVE 90/90 – Hips Only reps 8-10 ea

UMT MOVE Kneeling Hinge to Lunge Matrix reps 5-6 ea

UMT MOVE R/L 45 Stride Stance w/3D Arm Swing reps 6-8 ea stance