September Mobility

Posted: August 18, 2013 in Uncategorized

30dayMidlineChallenge

Below  you will find the mobility for the Month of September:

All of the movements listed for each day have a coordinating video posted on the media tab

**The 30 day midline stabilization exercises are an optional bonus and may add an additional 15 minutes to your mobility session**

 

Monday

**30 day Midline Stabilization Challenge **

  • T-spine Smash extension with foam roller: 2 minutes
  • T-spine Smash Side to side with foam roller: 2 minutes
  • T-spine smash side roll with foam roller: 2 minutes
  • Forearm double lacrosse ball smash: 2 minutes on each side
  • Tricep Lacrosse ball smash: 2 minutes on each side

Tuesday

**30 day Midline Stabilization Challenge **

  • Shoulder Rotator LB Smash and floss: 2 minutes on each side
  • Overhead Tissue  LB Smash: 2 minutes on each side
  • Barbell Quad Smash: 2 minutes on each side
  • Couch Stretch: 2 minutes on each side

Wednesday

**30 day Midline Stabilization Challenge **

  • Double LB Low Back Smash: 2 minutes (Rest 2 minutes) repeat 2 minutes
  • Anterior shoulder Barbell Smash: 2 minutes on each side
  • Adductor Barbell Smash: 2 minutes on each side (p 340)
  • Super Frog :2 minutes on each side

 Thursday

**30 day Midline Stabilization Challenge**

  • Glute Smash and floss: 2 minutes on each side
  • Hip External Rotation with flexion: 2 minutes on each side
  • Hamstring LB smash: 2 minutes on each side
  • Posterior Chain Floss: 2 minutes on each side

Friday

**30 day Midline Stabilization Challenge**

  • LB Gap and smash of knee : 2 minutes on either side
  • Double LB medial Shin Smash and Floss: 2 minutes on either side
  • Barbell Calf Smash: 2 minutes on either side
  • Ball Whack: (inside ankle, heel cord, outside ankle) complete on both sides

Saturday- (pick one day from the week to repeat)

Sunday-  (pick one day from the week to repeat different from Saturday)

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Comments
  1. sarahjdowney says:

    Videos are live under Media tab

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