Lower Body Mobility

It's safe to say that 70-80% of our community could use some additional mobility in the lower half of their body (I'm definitely in that group). 

Maybe you have tight ankles, calves, hamstrings, quads, hips, glutes, or some combination of the sort. Limited range of motion in any one of these areas can prohibit you from moving safely and efficiently during a workout. 

Unfortunatley, most of us lead lifestyles that are making these limitations worse rather than improving them. 

We recommend showing up 10-20 minutes before each workout to spend time working on these limitations. But most of the time, if you do get into the box early, it's easy for mobility to turn into socializing. 

Now don't get me wrong, I'm all for a good chat before we dive into the WOD. But if you're going to improve you need to be addressing your range of motion limitations. So here is a great video from Kelly Starett of Mobility WOD to help you get the most out of the time you spend mobilizing. 

This video is a quick mobility checklist for the lower body. Try these out and put the most effect stretches in your Mobility arsenal. 

The key to lasting change in your mobility is consistency and patience. Remember, you didn't get where you are now overnight, and it's not going to be an overnight process to get where you want to be.

Make it a great day!

- Johnny

 

 

A1. 3x60'/side; waiter walk (HAP)
A2. 3x20-40sec FLR in rings
A3. 3x20sec/side; side plank
*rest 60sec

B1. 4x12 db reverse lunges (HAP)(db's at sides)
B2. 4x8 db push press (HAP)
*rest 2min

C. 5min EMOM:
-10 alt. renegade rows (Heavy as form allows)

A1. 3x60'/side; waiter walk (HAP)
A2. 3x60sec FLR in rings
A3. 3x10/side; side plank w/rotations
*rest 60sec

B1. 4x12 back rack alt. reverse lunges (HAP)
B2. 4x8 db push press (HAP)
*rest 2min

C. 5min EMOM:
-10 alt. renegade rows (Heavy as form allows)