Friday, March 28 – Optional Mobility and Prep for Open Athletes

Warm-Up
2 rounds of
10 Squats
10 Spider Lunges
10 Dolphin Push-Ups
10 Scorpions
10 Rolling Split straddles
10 Supine Scorpions

then,

1 min Squat w/ Barbell on Knees (shift weight from side to side, back and forth, to mobilize the ankles);
1 min Death Stretch / Couch Stretch (Becoming a Supple Leopard, p. 331-32) per side
1min Squat w/ Barbell on Knees;
1 min Standing Band Lat/Tri Stretch/side (one foot on the band, the other end pulling your hand down behind your shoulder; similar to the “super front rack” from Becoming a Supple Leopard, p. 260, but standing on the band instead of attached to an upright)

then,

1 round of
10 Squats
10 Spider Lunges
10 Dolphin Push-Ups
10 Scorpions
10 Rolling Split straddles
10 Supine Scorpions

Mobility
2-3 min Foam Roll lower & upper back
2-3 min High Glute Smash and Floss (Becoming a Supple Leopard, p. 302)
2-3 min Side Hip Smash (Becoming a Supple Leopard, p. 303)
2min/side Hip External Rotation with Flexion – Option 3 (Becoming a Supple Leopard, p. 310)
2-3min/side Overhead Tissue Smash, Option 1 or Option 2 (Becoming a Suppler Leopard, p. 255-56)