Mobility Day July 2.0

Mobility focus for the Month of July will be focused on Trunk Flexion and Extension. There are multiple benefits to this, but most importantly is that it will increase the overall ease with which players are able to create clubhead speed without lower back pain.

Prep

*Video Demonstrations at the Bottom of the Page

• LACROSSE BALL GLUTES | 30sec each

• FOAM ROLL T-SPINE AND LAT| 30sec per side per position

• FOAM ROLL THIGH AND HIP FLEXOR | 30sec each

CIRCUIT 1

*Video Demonstrations at the Bottom of the Page

3-4 SETS

• FOAM ROLLER TRUNK EXTENSION STRETCH | 45 sec per set

• REVERSE TOE TOUCH WITH INTERNAL ROTATAION | 5 reps 10sec per rep

• HALF KNEELING OBLIQUE STRETCH | 5reps per side 5sec hold per rep

• DOWEL FULLSWINGS | 5reps per side 5sec hold per rep

CIRCUIT 2

*Video Demonstrations at the Bottom of the Page

3-4 SETS

• CURLUPS | 6 reps per position | hold 6 seconds each

• GLUTE BRIDGES | 6x reps hold 6 seconds each

• CATS AND DOGS | 6x reps hold 6 seconds each

• STANDING CATS AND DOGS W/ROTATION | 6x reps hold 6 seconds each

• ABDOMINAL WINDMILL | 6x reps hold 6 seconds each

---

PREP WITH ROLLING FOR 5-10 MINUTES

LACROSSE BALL GLUTES | 30sec each side

FOAM ROLL T-SPINE AND LAT| 30sec per side per position

FOAM ROLL THIGH AND HIP FLEXOR | 30sec each

---

CIRCUIT 1

3-4 SETS

FOAM ROLLER TRUNK EXTENSION STRETCH | 45 sec per set

REVERSE TOE TOUCH WITH INTERNAL ROTATAION | 5 reps 10sec per rep

HALF KNEELING OBLIQUE STRETCH | 5reps per side 5sec hold per rep

DOWEL FULLSWINGS | 5reps per side 5sec hold per rep

---

CIRCUIT 2

3-4 SETS

CURLUPS | 6 reps per position | hold 6 seconds each