[AHC] Mobility Stretching

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Perform this 4Q Whole body Warm up to prepare you for this training session.

Rub and Scrub Pelvis
time 3 mins
Set Time
1 3 mins h:m:s

FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.

LAR ULT
Prone Push Back Squat
reps 8
Perform the exercise off of a small bench or chair if you can't get to the ground.
Set Reps
1 8

MOBILITY - Used to foster and maintain space in the body’s segments

UMT
Pigeon Thread the Needle
reps 5 each
Set Reps
1 5 each

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

ULT
IR Active Hamstring Stretch
reps 10 ea
Set Reps
1 10 ea
LAR ULT
Wall Reverse Step- Long Stride Stretch
reps 10
This is a 2 step drill. First start by stepping back to a comfortable distance and then ward against the wall by creating a long stretch between your foot and arm.
Set Reps
1 10