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
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
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