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You are here: Home / Mobility Routine (Mobile / Printer Friendly Version)

Mobility Routine (Mobile / Printer Friendly Version)

This is part of ‘The Floreio Project’

Ido’s Squat Clinic (perform 10 reps per side)

  • Dynamic Soleus Stretch
  • Hip Rotations on all fours
  • Squat Hip Rotations
  • Static Toes Stretch
  • Dynamic Toes Stretch
  • Static Squat Position
  • Dynamic Squats

Ido’s Squat Clinic 2.0 (10-30reps if dynamic. 10-30sec if static.)

  • Knee Push aways (if possible, straighten elbow)
  • Knee Push away (static hold)
  • Sky reaches (if possible, extend range)
  • Sky reach (static hold)
  • Buddha prayers (extend range with fist to fist)
  • Squat bows with thumbs up (extend range by fist to fist)
  • Squat bow (static hold)

Basic Shoulder ROM and Stabilization Routine

  • External rotation (10-15 reps)
  • Lateral raise to 45deg (10-15reps)
  • Arms overhead: 10 reps of each:
    • rotations clockwise,
    • rotations ccw,
    • forward/back,
    • hold stretched position at end for 10sec
  • Arms in a T position, repeat above protocol
  • Arms down below, repeat above protocol

Scapula Mobilization Routine (10 slow reps, pause at both ends)

  • Band Scapular Push Ups
  • Overhead Straight Arm Pull Down
  • The Whippet
  • Band Dislocates

Wrist Warm Up/Prep

  • Finger Pulses
  • Palm Pulses
  • Side to Side Palm Rotations
  • Front Facing Elbow Rotations
  • Side to Side Wrist stretch (lean/push away)
  • Rear Facing Wrist stretch – palms down
  • Rear Facing Wrist stretch – palms up
  • Rear Facing Elbow Rotations (star trek vulcan salute)
  • Forward Facing, Lean Forward as much as possible

Ankles

  • 10 Heel Raises -> 10 steps forward and 10 back on toes
  • 10 Toe Raises -> 10 steps forward and 10 back on heels
  • 10 Inversions -> 10 steps forward and 10 back inverted
  • 10 Eversions -> 10 steps forward and 10 back everted
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