Mobility Exercises and Videos
SHOULDER INTERNAL ROTATION (pushups, dips, muscle ups, etc.)
1) Shoulder Internal Rotation Bar/partner assisted supine smash: (Entire Video)
2) Shoulder Internal Rotation Banded Full Arm Extension (0:30-1:30)
SHOULDER EXTERNAL ROTATION (overhead movements, HSPUs, etc.)
1) Shoulder External Rotation Straight Arm Band (8:20-8:50)
2) Lat Smash (6:20-7:00)
WRIST/TRICEPS/FOREARMS (elbow/wrist pain, extension, overhead positioning)
T-SPINE/NECK/1st Rib
1)“Keg Stretch” using double balls or Roller (2:55-4:00)
PEC:
Pec Minor Internal Rotation (2:10-3:20)
HIPS:
EXTENSION AND INTERNAL ROTATION
Traditional Couch Stretch (starts at 2:20)
Couch Stretch Banded Extension: (0:30-1:05)
Super Couch Stretch: (0:00-2:30)
Quad Anterior Hip Mash: (1:05-End)
HAMSTRINGS:
1) Hampstring/Hip Flossing: (2:05-2:45)
2) Hamstring Supine PNF: (4:25-6:35)
QUADS/ADDUCTORS
1) Bar Adductors: (3:30-4:05)
ACHILLES/CALVES/ANKLES/SHINS
1) Squatting ankle stretch against post with band assist (2:50-4:00)