TBF ARC Mobility 2

Horizontal Loading
Cervical PNF Patterns
reps 4 / side
Set Reps
1 4 / side
LAR UMT
6 Point Nods
reps 4 / side
This is a Cervical and Thoracic Mobility Exercise that can be used to improve cervical flexion and extension, multi-segmental lateral flexion and rotation.
Set Reps
1 4 / side
LMT
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation
reps 4 - 6 Reps
Set Reps
1 4 - 6 Reps
ULT
Dual Quad Stretch with Pelvic Tilts
reps 6 / side
Set Reps
1 6 / side
LAR UMT
Half Kneeling Hip CARS
reps 4-6 / side
Set Reps
1 4-6 / side

Half Kneel with hands braced against the wall. Lift front foot slightly off the ground and rotate around the socket at end ranges - to and fro.

UMT
Pelvic Slide with Type 1 Motion
reps 6 / side
Set Reps
1 6 / side
UMT
Big Toe Corkscrew SL Rotational Reach
reps 6 / side
Set Reps
1 6 / side
UMT
SL Balance Karate Kicks
reps 6 / side
Set Reps
1 6 / side
UMT
Kneeling Rotational Get Up
time 6 / side
Set Time
1 6 / side h:m:s
LLT
Split Kneel Opposite Side Extension
time 10-15 Sec
Set Time
1 10-15 Sec h:m:s

Drive hips forward into hip ext, stretching the psoas while simultaneously internally rotating and pulling down on the rear-bottom arm thereby increasing the ant.chain stretch.

LAR
Self-Massage: Foot
time 2 min ea side
"How-to" self-massage for the feet
Set Time
1 2 min ea side h:m:s
LAR
Self-Massage: Lower Leg
time 2 min ea side
"How-to" on Self-Massage for the Lower Leg
Set Time
1 2 min ea side h:m:s
LAR
Self-Massage: Adductors
time 2 min ea side
"How-to" self-massage for the inner thigh
Set Time
1 2 min ea side h:m:s
LAR
Self-Massage: Glutes
time 2 min ea side
"How-to" self-massage for the glutes/posterior hip.
Set Time
1 2 min ea side h:m:s
ULT
Self-Massage: Foam Roll Lat
time 2 min ea side
Set Time
1 2 min ea side h:m:s
UMT
Figure 8 Breathing for Recovery and Regeneration
reps 4 cycles
Set Reps
1 4 cycles