Archive for October, 2013

OCTOBER MOBILITY

Posted: October 2, 2013 in Uncategorized

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SAY HELLO TO VOODOO FLOSS THIS MONTH:

Basic overview for vooDoo floss. We have voodoo floss available in the gym or you can purchase your own onĀ  at www.roguefitness.com

October Mobility:

Monday-

  • T-spine Smash with Double Lacrosse Ball: 2 minutes

  • Shoulder Rotator LB Smash and floss: 2 minutes on each side

  • Tricep barbell smash: 2 minutes on each side

  • Voodoo Floss Shoulders

Tuesday-

  • LB Gap and smash of knee : 2 minutes on either side

  • Hamstring LB smash: 2 minutes on each side

  • Barbell Calf Smash: 2 minutes on either side

  • Double LB Low Back Smash: 2 minutes (Rest 2 minutes) repeat 2 minutes

  • Voodoo Floss Thighs and Hips

Wednesday-

  • Anterior shoulder Barbell Smash: 2 minutes on each side

  • T-spine Plate Smash: 2 minutes

  • T-spine smash Overhead Extension (Bar and foam Roller): 2 minutes

  • Forearm double lacrosse ball smash: 2 minutes on each side

  • Voodoo Floss Forearm

Thursday-

  • Glute Smash and floss: 2 minutes on each side

  • Hip External Rotation with flexion: 2 minutes on each side

  • Banded Super Frog :2 minutes on each side

  • Double LB medial Shin Smash and Floss: 2 minutes on either side

Friday-

  • Couch Stretch: 2 minutes on each side

  • Adductor Barbell Smash: 2 minutes on each side

  • Planter Surface Smash: 2 minutes on each foot

  • Voodoo Floss Calf and Ankles

Saturday-

  • Shoulder External Rotation with PVC pipe- 2 minute hold against wall

Sunday-

  • 10 minute Third World Squat

    • Level 1- Against Wall 5 minutes

    • Level 2- Wall 10 minutes

    • Level 3 – Away from wall 5 minutes
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