Day 11

mattjd70

Warm Up (your choice, at least 15 min.)
Workout: Strength 3
Hang Power Clean (hang or from ground)
DB 1-leg squat (leg behind you on bench)
Lat Pull Down (work to heaviest weight)
Dips
Others as you wish

Mobility (about 30 minutes)
Hip and Shoulder (see below)
Start creating a sequence or routine that you can do, will do!
DO Not Include This:
https://youtu.be/mJAjL_fTwHA

Just slow down, yo, and get strong and balanced!
DO Include:
Planks (front, side, leg lift, pulse, etc), Hip Bridge
Hip Mobility Drills
Shoulder Mobility with resistance bands (dislocates, pull aparts, etc)
Yoga Poses
Look up some others, share you favorites!

Hold them, work them, notice the weaknesses and imbalances...make a note to improve. Without mobility, it's hard to benefit from anything else.

https://youtu.be/JBHzXF-mVjY

http://dailyburn.com/life/fitness/best-mobility-exercises-mobility-wod/

http://www.theptdc.com/2015/01/planks-the-magic-sauce-to-fix-hip-tightness-increase-mobility/

https://www.weckmethod.com/articles/5-hip-mobility-exercises-for-greater-power-range-of-motion

http://www.yogajournal.com/article/practice-section/hip-enough/


https://youtu.be/ToxymSLzJeM

Podcast with Kelly Starrett
https://www.youtube.com/watch?v=IIdg6OhWIfc

switters25

Going Mobile!!!! Luv it!!! I never realized just how "tight" I was until I committed to disciplined stretching!!

natparbell

I've definitely become more mobile since committing to these types of stretches but still have a ways to go