MOBILITY SEMINAR CROSSFIT NAPLES

(September 13, 2013)

“All human beings should be able to perform basic

maintenance on themselves.”

–Kelly Starrett

“If you’re missing range of motion – regardless of whether it’s in your ankles, hips, or shoulders – establishing the ideal position for efficient movement is impossible. Perform the movement with enough intensity, load, and volume, and injury is inevitable. To fix your position, you have to address muscle stiffness and restore normal range to your tissues” - P.294 Power Speed Endurance

AGENDA10 MINUTE INTRODUCTION

40 MINUTE PRACTICAL

10 MINUTE Q & A

Mobilization - to marshal, bring together, prepare (power, force, wealth, etc.) for action, especially of a vigorous nature: to mobilize one's energy.

Tack – Usually refers to immobilizing a certain tissue or joint to further enhance a drill “Bits and Pieces” – Commonly referred to as “knots”, these are tender areas we discover during

a mobilization exercise that let us know we need to work on those areas for release of muscle tension

Hip Capsule – The surrounding tendons and ligaments surrounding the head of the femur PNF- AKA the contract-relax method, refer to “come on tension-come off tension” with strecth Sliding Surfaces – How different tissues and structures slide over each other including mucles,

tendons, bones, nerve, skin, fascia, connective tissue, etc. Upstream/Downstream –mobilizing above (upstream) and below (downstream) from the point

of tightness is key to release muscle tension or pain. “Smashing”- AKA fascia release, known as the ungluing of muscle fascia that is stuck together. Homework – Check out the hundreds of mobility videos and article on the internet to continue

your path to flexibility and mobility. Visit www.mobilitywod.com

MOBILITY CHECKLIST1. Test- Mobility of Joint2. Mobilize the Movement3. Identify the Problem (what is your position of restriction)4. Mobilize Upstream/Downstream of the Problem5. Retest-Mobility of Join

MOBILITY EXERCISES

Feet/Ankle/Calf – Kirk (10minutes)

TEST/RE-TEST (ANKLE DORSIFLEXION)

Lax on bottom of foot (fascial release) Lax on back and both sides of ankle (tack) Calf smash variations (Foam Roll, LAX, Barbell) Calf stretch on box ONE ankle at a time “Ankle Liberation”- Sitting on your knees, top of foot on floor, then leaning back to increase

ankle mobility

Upper Leg/outer hip – Mario (10minutes)

TEST/RE-TEST (SQUAT)

Lax release on quads around knee joint (contract-relax) While sitting on box, place lax under hamstring, add heavy KB , tack and stretch (tack) Foam Roll Quad/IT band (smash) Lax in hip capsule Incline Lunge- One foot on box one on ground. Open hip capsule by leaning forward for stretch

Medial/anterior hip/Iliopsoas – Kirk (10minutes)

TEST/RE-TEST (THOMAS TEST)

With back to pole, maintain upright torso in lunge position Lax Psoas smash and floss While laying, place lax on psoas, tack with heavy kb, flex hip Couch Stretch Laying on back, feet on wall in squat position, use arms to drive knees in and out Lying Split- Lay on back, feet on wall, leg split

Spine/Scapula/Shoulder/Tri – Mario (10minutes)

TEST/RE-TEST (RACK POSITION)

Lax between spine and scapula, bring arms overhead Foam roller on back, grab kettle bell first w/ hips high, then drop hips for stretch Super friend internal rotation Lax on triceps while on stomach Rack position on steroids- Barbell rack behind head