Friday, March 14 – Optional Mobility & Prep for Open Athletes

Warm-Up
Two rounds of
10 Foot circles/direction with the Right foot
10 Foot circles/direction with the Left foot
10 One-Leg Down Dog Calf Stretch/side (one foot on top of the other)
10 Spider Lunge
10 Cossack Lunge (Side Lunge)
10 Hamstring Walk in Place
10 Arm Circles/direction

Explosive Prep
Two rounds of
20 alternating scorpions (10/side)
20 supine scorpions (10/side)
10/leg forward leg swings
10/leg side leg swings
5 tuck jumps

Box Practice
2 rounds of
12 Alternating Step Ups, followed immediately by
6 Jump Up and Step-Down
– work on consistency, so that feet end up in the same place for BOTH movements; concentrate on feet forward and knees in line with the toes for all movements!

Mobilty
3min Foam Roll the back (T-Spine Smash Extension AND T-Spine Smash Side-to-Side, Becoming a Supple Leopard, pp 232-33)
3min/side Barbell Calf Smash (Becoming a Supple Leopard, p. 379)
2min/side Posterior Chain Smash (High Hamstring) with Lacrosse Ball (Becoming a Supple Leopard, p. 348)
2min/side Banded Hip Extension (Becoming a Supple Leopard, p. 329)
2min/side Posterior Chain Floss Version 1 or Version 3 (Becoming a Supple Leopard, pp. 351-352, p. 354)

NOTE: the gym’s copy of the mobility book, Becoming a Supple Leopard by Kelly Starrett, can be found in one of the top cubbies furthest to the left; please be sure to put it back after you have used it for reference so that others may know where to find it