Warm-up

Mobility sequence 1.

(First perform walk, skip, job, and agility drills)

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Knee Circles [Boney rhythms] Single and both legs. a. Place your hands above your knees-Not on knee caps-Make small circles inside and out. Keep circles small** b. The knee is designed with minimal lateral range of motion, forcing it beyond a couple degrees is asking for trouble. Full ROM Squat Assisted is an option- a. Your knees should always point in the same direction as your feet and Never inward. b. Keeping your shins vertical and weight in heels. c. Note that if you have to hold onto something (inside of a doorway is a good choice) or someone for balance. The Cossack [Hip mobility] a. Memorize, at no point do knees buckle in, they always track the feet. b. Start with your weight on the bent left leg, the right is straight with its toes facing up. c. Pivot and shift your weight to the right d. The knee must be straight when the hip rolls over. No buckling in! e. After a few reps, step a little wider and repeat, gradually getting deeper. f. Roll into the front back lunge split. Pink Panther [Hip/ Hamstring Mobility] [indirect Test for Standing March (Hip/Pelvis disassociation)] a. Connect to neutral spine, Perform a standing knee float, once hip is at approx. 90 degrees or hamstring stretch is felt. Take a deep breath and hold while applying a down force on knee with hands for a count of 3 seconds. b. Hip/Pelvis dissociation [Contract/relax]: Release pressure and continue to raise knee higher, until hamstring stretch is felt. Making sure to only move from hip and not to hike pelvis. Twisting Lunge or Twisting Single Leg Squat a. Step out and Cross leg in front over and outside of other leg b. Keeping equal pressure on the ball of foot. And arms pointed straight forward c. Slowly twist chest to the direction of the front leg as you exhale and lower into a good leg stretch. Windmill a. With both feet point in the same 45 degree angle, and all weight on back heel, front knee bent, Arm on the same side of the back leg pointed at the ceiling. b. Point back hip and turn chest up to ceiling, twisting spine and loading the Lat c. Take deep breathe, hold it, and slowly exhale as you hinge from the back hip to lower into a deep stretch on the outside of the leg, d. Keeping weight in back heel, brace neutral spine and tighten back glute to recover to standing

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