Friday, 3/13 – 15.3 Prep & Mobility

Friday, 3/13
March 13, 2015
Saturday, 3/14
March 14, 2015

Warm-Up
1 round of
10 forward wrist rolls/side
10 forward arm circles
20 bunny hops
10 backward wrist rolls/side
10 backward arm circles
20 bunny hops
10 reverse hand spider lunges
10 cross chest arm swings (alternate which arm is over top each rep)*
20 bunny hops

then,

2 rounds of
5 Hang Scap Retraction on the Rings
5 Superman
10 Scorpions
10 Frog Lunges (aka “Toad Squats”)**

then,

2 rounds of
5 Kip to Hip Bridge
10 Jump Squats
15 Bent Over Barbell Rows (w/ an empty barbell)
30 Mtn Climbers (15/side)

* swing your arms out wide and then across your chest, alternating one arm over the other
** with knees splayed out to the side, and toes pointed out sit the hips back toward the heels, then press forward, pushing the pelvis forwards and towards the floor

Prep & Practice
3 x 100 Single Skips (vary the tempo every 20 reps; slow, then fast) + 5 wall balls for max height + 5 kipping swings on the rings

Mobility
2min Foam Roll the IT Band and Quads (Quad Smash, Becoming a Supple Leopard, pp 324-25)
2min Foam Roll the back (T-Spine Smash Extension AND T-Spine Smash Side-to-Side, Becoming a Supple Leopard, pp 232-33)
2-3min/side Overhead Rib Mobilization w/ a lacrosse ball (Becoming a Supple Leopard, pp 242-243)
2min/side of Shoulder Rotator Smash & Floss w/ a lacrosse ball (Becoming a Supple Leopard, p. 250-51)
2min/side of Overhead Tissue Smash w/ a lacrosse ball (Becoming a Supple Leopard, p. 256)
1-2min Banded Wrist Distraction (Becoming a Supple Leopard, p. 285)
1-2min Death Stretch/side (aka: Couch Stretch, Becoming a Supple Leopard, p. 331-334)

–for reference purposes, a copy of Kelly Starrett’s “Becoming a Supple Leopard” may be found at both gyms.

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