This routine is designed to identify and address mobility restrictions that can impair proper movement patterns and muscle activation. It includes assessments and corrective exercises to reset joint positions, lengthen tight muscles, and retrain the central nervous system for optimal muscle recruitment and growth. 🧘‍♂️🧠

Ready to go over the 9 mobility exercises that will fix every issue you have?!

Programs:

• PPL Program
• Full Gym Program
• 30 Day Garage Program

1. Shoulder - External Rotation Apply traction to the joint to set it in the proper position, then put your elbow out to the side with arm at 90 degrees. Grab a stick and with the opposite hand, apply leverage. Actively internally rotate that shoulder while applying more pressure from the off hand, forcing your shoulder into a deep stretch. Slowly fight for 5 seconds, then hold the bottom stretch position for another 5 seconds. Do 12-15 reps for 3-4 sets on both sides if needed.

2. Shoulder - Internal Rotation
   Wrap a band around the front of your shoulder to reset the joint position. Grip a PVC pipe behind your back and across your body with your opposite hand. Apply leverage by pulling, treating it like an exercise with 5-6 second reps, 12-15 reps, 3-4 sets.

3. Chest Use a band positioned as if fixing poor internal rotation. Hand behind back, contract chest by internally rotating shoulder, then relax and let band take chest to full stretch. Treat as an exercise with 15-20 reps per side, 3 sets, holding stretched position.

4. Thoracic Use a dense foam roller or barbell in a squat rack. Pinpoint issue area and flex/extend over it to release.

5. Lower Back Add a band for traction on hips while doing a classic back stretch from PE class for 2+ minutes per side for relief.

6. Glutes/Hips Use a bench/box for a deep lunge, adding band traction from side and rear. Find restrictions, sit in them 5-10 secs, repeat until release. 5 mins per side.

7. Adductors/Knees Back against wall, elbows under medialis, engage adductors and apply force from elbows pressing hands together and down while maintaining adductor contraction. 5 sec fight, 5 sec hold, 12-15 reps, 3 sets.

8. Hamstrings/Hips Place band high on hip, bend forward with banded leg bent, straighten with 5 sec stretched hold.

9. Calf/Ankle Wrap band around top of foot for ankle traction. With foot on plate, drive knee forward and out to side. 5 sec hold, 12 reps, 3 sets per side.