Total Body Mobility A

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Total body mobility routine

LAR
Self-Massage: Neck
time 1 min
"How-To" self-massage for the Neck
Set Time
1 1 min h:m:s
ULT
Self-Massage: Foam Roll Lat
time 1 min
Set Time
1 1 min h:m:s
LAR
Self-Massage: T-Spine
time 1 min
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Time
1 1 min h:m:s
ULT
Cat Cow
reps 8
Hold 5 sec hold
Set Reps Hold
1 8 5 sec hold h:m:s
ULT
S/A Wall Clock
reps 4
Set Reps
1 4
UMT
Prone T-Spine Rotation
reps 8
Hold 5 sec
Set Reps Hold
1 8 5 sec h:m:s

Level 1: Just thread the needle & hold; return to starting position
Level 2: Add the rotation

LLT
1/2 Kneeling Opp Side Extension
reps 8
Hold 5 sec
Loaded Dynamic Stretch for the Hip Flexor complex.
Set Reps Hold
1 8 5 sec h:m:s

Level 1: no band; just focus on getting a good hip flexor extension
Level 2: add the band behind the back; focus on total body stability as you lean into the hip flexor.

LAR UMT
1/2 Kneeling Ankle Rocks
reps 8
Tempo controlled
This dynamic stretch helps mobilize the big toe and ankle complex with a secondary benefit of hip mobility.
Set Reps Tempo
1 8 Controlled
LAR UMT
Z-Transition Restorative Pose
reps 8
Tempo controlled
Set Reps Tempo
1 8 Controlled
LAR UMT
SL 3D Cone Reaches
reps all 6 points
Tempo controlled
Set Reps Tempo
1 all 6 points Controlled
LLT
Wall MB OH Extension
reps 8
Tempo controlled
Set Reps Tempo
1 8 Controlled
ULT
Bird Dog
reps 3
Hold 10 sec hold
Set Reps Hold
1 3 10 sec hold h:m:s
UMT
Side Lying 90-90
reps 8
Hold 5 sec
Set Reps Hold
1 8 5 sec h:m:s
GAR ULT
Restore Deep Squat
time 30 sec
Is a restful pose and and a stretch for the hips and low back.
Set Time
1 30 sec h:m:s