Friday, 3/13 – 15.3 Prep & Mobility

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

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.