Multi-planar Calf Stretch

Ankle Mobility

Series One

Movement #1/7

DIRECTIONS 📋:

  1. Start in a traditional Runner’s stretch position.  This is a lunge forward, while keeping back leg straight and heel down, toes straight ahead.
  2. Perform this stretch in the three positions show: Anterior, Anterolateral (crossing over), and Anteromedial (wide stance).
  3. Hold for 90 seconds per position, per side.

TIPS 📍:

  • Straight back knee: Gastrocnemius
  • Bent back knee: Soleus
  • If you experiencing pinching in the front of your ankle, work on joint mobility prior to stretching.

TARGETS 🎯:

  • Flexibility, ankle mobility 

Shoulder Complex Soft Tissue Pin & Stretch Variation

Dynamic Warm-Up

Upper Extremity Focus

Series 1, Movement #7/7

DIRECTIONS:

  1. Take a lacrosse ball, follow along with video.
  2. Spend some time working anterior musculature: pectoralis, anterior deltoid
  3. Work on posterior musculature: periscapular musculature, posterior deltoid, upper traps
  4. Add in pin&stretch and mobilization with movement.
  5. Complete for 5 minutes.

TIPS:

  • Target tender tissue. Pin and stretch by utilizing movements of your upper extremities.
  • If this gives you numbness, tingling, or burning, do not continue.

TARGETS:

  • Soft tissue mobilization, dynamic warm-up, mobility

Banded Latissimus Contract-Relax

Dynamic Warm-Up

Upper Extremity Focus

Series 1, Movement #6/7

DIRECTIONS:

  1. Place arm up and through a thick mobility band.
  2. Turn and face towards where the band is anchored.
  3. Place arm into a “Y” position.
  4. Slowly lean/lunge forward until you feel a stretch in the latissimus/back/armpit.
  5. Contract your into the resistance of the band for 3-5 seconds, then relax.
  6. Upon relaxing, take a deep breath and lean forward, increasing stretch.
  7. Repeat up to 10 times, and perform on the other side.

TIPS:

  • You should feel a stretch, not a pinch. If you are getting a “pinch,” work on glenohumeral joint mobility and readdress.
  • Change the angle of your shoulder to target different fibers.
  • Maintain a neutral spine, don’t let lumbar hyperextend/hyperlordosis

TARGETS:

  • Posterior shoulder flexibility, shoulder mobility

Banded Pectoralis Contract-Relax

Dynamic Warm-Up

Upper Extremity Focus

Series 1, Movement #5/7

DIRECTIONS:

  1. Place arm up and through a thick mobility band.
  2. Turn and face away from where the band is anchored.
  3. Place arm into a “Y” position.
  4. Slowly lean/lunge forward until you feel a stretch in the pectoralis.
  5. Contract your pectoralis into the resistance of the band for 3-5 seconds, then relax.
  6. Upon relaxing, take a deep breath and move torso forward, increasing stretch.
  7. Repeat up to 10 times, and perform on the other side.

TIPS:

  • You should feel a stretch, not a pinch. If you are getting a “pinch,” work on glenohumeral joint mobility and readdress.
  • Change the angle of your shoulder to target different fibers.

TARGETS:

  • Pectoralis flexibility, shoulder mobility

Wand Shoulder Circles and “Dislocates”

Dynamic Warm-Up

Upper Extremity Focus

Series 1, Movement #4/7

DIRECTIONS:

  1. Using a PVC pipe, move hands into a snatch grip.
  2. Follow along with video, moving arms in large circles while maintaining grip on the PVC pipe.
  3. Complete 10 circles each direction
  4. Place bar at waist level, still using snatch grip.
  5. Take arms overhead and behind back, touching the PVC pipe to your buttocks.
  6. Repeat 20 times.

TIPS:

  • Wider grip: easier
  • Narrow grip: harder
  • Over time, progressively decrease the width of the grip to improve your shoulder mobility. Don’t force it.

TARGETS:

  • Shoulder/scapular mobility, UE dynamic warm-up

Lateral X Steps

Dynamic Warm-Up

Upper Extremity Focus

Series 1, Movement #3/7

DIRECTIONS:

  1. Grab a resistance band and hold with both hands.
  2. Step laterally, while simultaneously moving arms into bilateral “Y” position.
  3. Control the Y down towards waist level.
  4. Repeat for 20-30 feet, and then back to starting position.
  5. Complete 2 laps.

TIPS:

  • To make this move harder: complete a side lunge (Cossack Squat) instep of side step.
  • Add light dumbbells in your hands to make this tougher.

TARGETS:

  • Shoulder and scapular motor control, UE and LE warm-up

Lunges with D2 Shoulder PNF, Band Resisted

Dynamic Warm-up, Upper Extremity Focus

Series 1, Movement #2/7

DIRECTIONS:

  1. Grab a resistance band and place around wrists or within palms of hands.
  2. Perform an anterior lunge with your right leg.
  3. Place your hands (holding the band) at your left hip.
  4. Raise your right arm diagonally across your body, placing resistance on the band. Allow your left hand to act as stable anchor for the band at your left hip.
  5. Repeat on the opposite side with the next lunge.
  6. Repeat for 30 feet and return back to starting position.
  7. Complete 2 sets.

TIPS:

  • Choose a resistance that you can maintain a straight elbow through the full range of motion.
  • Use a light dumbbell if you do not have access to a band.

TARGETS:

  • Upper extremity warm-up, periscapular muscle activation