Great little video here from Joe DeFranco, who keeps popping up in my research.  None of his work is revolutionary but it forms a nice little mobility warmup that we are going to run through this morning AS A GROUP. Below is the cheat sheet, I’ll try to remember to bring this in and post it on the bulletin board.

1

IT-BAND FOAM ROLL

10-15 passes

IT-band foam roll IT-band foam roll

2

ADDUCTOR FOAM-ROLL

10-15 passes

Adductor foam-roll Adductor foam-roll

3

SMR GLUTES W/LAX BALL

30 sec.-2 min.

SMR glutes w/LAX ball SMR glutes w/LAX ball

4

BENT-KNEE IRON CROSS

5-10 per side

Bent-knee iron cross Bent-knee iron cross

5
Roll-over into V-sit Roll-over into V-sit

6
Rocking frog stretch Rocking frog stretch

7

FIRE HYDRANT HIP CIRCLE

10 reps forward/backward per leg

Fire hydrant hip circle Fire hydrant hip circle

8

MOUNTAIN CLIMBER

10 reps per leg

Mountain climber Mountain climber

9

COSSACK SQUAT

5-10 reps per side

Cossack squat Cossack squat

10

SEATED PIRIFORMIS STRETCH

20-30 sec. per side

Seated piriformis stretch Seated piriformis stretch

11

REAR-FOOT-ELEVATED HIP-FLEXOR STRETCH

5-10 reps (hold 2-3 sec.) per side

Rear-foot-elevated hip-flexor stretch Rear-foot-elevated hip-flexor stretch

Sprint and Squat

10 Rounds

100 metre sprint, 10 air squats

no rest between rounds

 

KASHOUT 4 KEENERS

 3×5 candlesticks

1 minute plank hold in between sets and at the end – total of 3

 

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