[NL] Ankle, Hip, Shoulder Activation & Mobilization

Circuit x 1

This circuit focuses on mobility and activation around the ankles, hips, and shoulders.

All of the exercises are generally “light” and will not increase the HR very much.

ULT
Calf Raise
reps 15
Tempo controlled
Set Reps Tempo
1 15 Controlled
LAR UMT
1/2 Kneeling Ankle Rocks
reps 10 per side
Tempo controlled
This dynamic stretch helps mobilize the big toe and ankle complex with a secondary benefit of hip mobility.
Set Reps Tempo
1 10 per side Controlled
reps 15 per side
Tempo controlled
Set Reps Tempo
1 15 per side Controlled
UMT
Preposition Step Rotational Reachback
reps 10 - 12 per side
Tempo controlled
Set Reps Tempo
1 10 - 12 per side Controlled
UMT
Prone Thread The Needle Step
reps 10 - 12 per side
Tempo controlled
Set Reps Tempo
1 10 - 12 per side Controlled
UMT
Dowel Rod Halo
reps 10 each direction
Tempo controlled
Set Reps Tempo
1 10 each direction Controlled
LLT
Half Kneel Band Shoulder Flexion
reps 10 per arm
Tempo controlled
Set Reps Tempo
1 10 per arm Controlled