140718 Mobility WOD

Working on our Squat mWOD:

Wall Squat:

A familiar friend. Sitting with back on the floor and but flush against the wall. You know the rest.

Couch Sretch: (start watching at 2:20)

Also familiar. Top of foot against wall, knee on the floor…

And finally the Heel cord Stretch: (start watching at 3:15)

Do this with knee straight and knee bent.

 

Also our Over Head mWOD:

Banded external rotation distraction (start video at 2:20)

* extremely important to wind up your wrist in external rotation BEFORE you stretch

Banded anterior chest stretch (start video at 1:50)

Banded shoulder distraction (sorry no video)

* wrap wrist in jump stretch band
* pull tension on the band
* step away from pull up rig
* while tension maintained in the band (it will feel like the band is pulling your arm out of its socket)- lie down in a prone position with chest and stomach flat on floor