Like thousands of others, I’m a big fan of MobilityWod but have to admit, Kelly Starrett’s daily prescription (should I say RX?) of 15 minutes minimum mobility sometimes (many times) falls on the wayside. I noticed that in my September WOD plan I only had a token mention of mobility next to Burgener…
I’m here to rectify the situation, first because it is recovery day and I do need to recover and second, because I believe I need to program a specific sequence every day to make it stick. Kelly in his Episodes 321/322 outlined a daily mobility routine. I adapted it to fit my needs as follows:
DAILY MOBILITY ROUTINE AS RX
1. Shoulder dislocates, distraction and range flexibility (bands, PVC) – (4 mins)
2. Mobilize thoracic spine and entire back shoulder to foot (6 min)
– upper and lower back roller or lacrosse ball work – 2 mins
– hamstring and calf with roller or lacrosse ball – 2 min
– heel cord with lacrosse ball – 1 min
– sole of feet with lacrosse ball – 1 min
3. Hip flexibility (4 min)
– external rotation stretches with band or foot on box (2 min)
– quad roller or lacrosse ball (1 min)
– deep squat hold with hip flexion (1 min)
4. Pain point freestyle (2 min)
– Lacrosse ball on 2 sore points on shoulders, legs, etc – (2 min per area)
The 200 burpees felt like relief after all this… [at 1000 of 2000]
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