Mobility Day December

Do you struggle with getting down to read your Putts? Do you walk instead of riding a cart when you play to stay in shape? Do you have poor posture with your slumpy shoulder posture?......

Believe it or not, tight feet and ankle can cause all of these issues and come from these activities. December we will have a mobility protocol designed around adding/maintaining Range of Motion to your tense ankles and feet.

Prep 1

*Video Demonstrations at the Bottom of the Page

• FOAM ROLL CALVES | 60sec each

• LACROSSE BALL AND HAND ON FOOT | 30sec each

Prep 2

*Video Demonstrations at the Bottom of the Page

3-4 SETS

• DORSIFLEXION ANKLE STRETCH | 60sec

• UPPER CALF STRETCH | 60sec per side

• GLUTE STRETCH | 60sec per side

CIRCUIT 2

*Video Demonstrations at the Bottom of the Page

3-4 SETS

• MAT DORSIFLEXION AND HIP FLEXION | 6 reps per side 6sec hold each rep

• HEEL WALKS | 60sec quick pace

• BAND SUPINE KNEE TO CHEST | 45sec per side moderate pace and moderate resistance

• STANDING CATS AND DOGS | 6x reps hold dog 3 sec

• BOSU SQUATS | 10reps (slow pace, and if no Bosu available.. perform squat with shoes off and keep toes off the ground at all times while squatting)

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PREP WITH ROLLING FOR 5-10 MINUTES

FOAM ROLL CALVES | 60sec each

LACROSSE BALL AND HAND ON FOOT | 60sec each side

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PREP 2

3-4 SETS

DORSIFLEXION ANKLE STRETCH | 60sec per side

UPPER CALF STRETCH | 60sec per side

GLUTE STRETCH | 60sec per side

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CIRCUIT 1

3-4 SETS

MAT DORSIFLEXION AND HIP FLEXION | 6 reps per side 6sec hold each rep

HEEL WALKS | 60sec quick pace

BAND SUPINE KNEE TO CHEST | 45sec per side moderate pace and moderate resistance

BOSU SQUATS | 10reps (slow pace, and if no Bosu available.. perform squat with shoes off and keep toes off the ground at all times while squatting)

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