Week 1: Day 1 - FRC - Mobility - Stabilization

Week 1
Day 1 - FRC | Mobility | Stabilization

1. Controlled Articular Rotations: 2 x 3 each direction
- Head, Shoulders, Spine, Elbows Wrist
- Hips, Knees, Ankles, Toes
2. Hip End Range Holds: 2 x 3 each side
- Hip and Knee Flexion | Hold for 10 seconds
3. Glute End Range Hold: 2 x 3
- Hip and Knee Extension | Hold for 10 seconds
4. Prone Shoulder External Rotation: 2 x 5 each side
- Elbow Flexion and Abduction | Hold for 10 seconds
5. Prone Shoulder Internal Rotation: 2 x 5 each side
- Elbow Flexion and Abduction | Hold for 10 seconds
6. Standing Ankle Dorsiflexion End Range Hold: 2 x 5 each side
- Ankle Dorsiflexion | Hold for 10 seconds
7. Quadruped Wrist Extension End Range Hold: 2 x 5 each side
- Wrist Extension and Elbow Extension | Hold for 10 seconds

Week 1
2. Glute Bridge Single Leg Whip: 2 x 5 each side
- Hip Extension, Abduction, Adduction | Maintain Core Control
3. Shoulder Wall Slides: 2 x 10
- Scapular Mobility | 5 Points of Contact on Wall
4. Quadruped Hip Fire Hydrant Leg Extension: 2 x 5 each side
- Knee Extension and Hip Flexion | Maintain Core Control
5. Prone Glute End Range Hovers: 2 x 5 each side
- Hip Extension and Knee Extension | Hover over block with Core Control
6. Prone Glenohumeral End Range Hovers: 2 x 5 each side
- Elbow Extension, Shoulder Internal to External Rotation | Maintain Neutral Spine
7. Big Toe End Range Hold: 2 x 5
- Flex Toe Vertical | Hold 10 seconds

Week 2
2. Seated Hip Flexor End Range Hold: 2 x 3 each side
- Hip Flexion and Knee Extension | Hold for 10 seconds
3. Quadruped Glute End Range Hold: 2 x 5 each side
- Hip Flexion and Knee Extension | Hold for 10 seconds
4. Prone Shoulder Y,W,T’s: 2 x 10 each side
- Maintain Neutral Spine | Hold each position for 2 seconds
5. Ankle Plantar Flexion End Range Hold: 2 x 3 each side
- Seated Position | Hold for 10 seconds
6. Wrist Flexion End Range Hold: 2 x 3 each side
- Prone Position | Hold for 10 seconds

Week 2
3. 90/90 PAILS/RAILS: 2 x 1
- Hip Internal and External Rotation | Isometric | Hold for 10 seconds
4. Shoulder External Rotation PAILS/RAILS: 2 x 1
- Elbow Flexion | Isometric | Hold for 10 seconds
5. Side Lying Shoulder Internal Rotation PAILS/RAILS: 2 x 1
- Elbow Flexion | Isometric | Hold for 10 seconds
6. Big Toe PAILS/RAILS: 2 x 1
- Pull towards shin | Isometric | Hold for 10 seconds

Week 3
1. Weighted Controlled Articulations: 2 x 3 each direction
- Shoulders (2 lb DB)
- Hips (2 lb Ankle Weight)
2. Quadruped Lateral Leg Extension End Range Hovers: 2 x 10 seconds
- Hip Flexion and Knee Extension | Maintain Core Control
3. Prone Shoulder (Y) Position End Range Hovers: 2 x 10 seconds
- Shoulder Flexion and Elbow Extension | Maintain Core Control
4. Toe Vice Mobility: 2 x 30 seconds
- Lock fingers in toes | Supinate and Pronate passively
5. Finger Extension End Range Hold: 2 x 10 seconds
- Press hand in floor. extend just the fingers

Week 3
2. 90/90 PAILS/RAILS: 2 x 1
- Hip Internal and External Rotation | Isometric | Hold for 10 seconds
3. Kneeling Weighted Shoulder CARS: 2 x 3 each side
- Use 2 lb. DB | Maintain Neutral Spine
4. Bear Sit to 90/90: 2 x 5 each side
- Hip Mobilization | Maintain Core Control
5. Shin Guard Get Up: 2 x 5 each side
- 90/90 Get Up | Maintain Core Control

Week 4
2. Quadruped Hip Extension End Range Circles: 2 x 10 seconds
- Hip and Knee Extension | Glute Activation | Tight Circles
3. Hip Flexion Passive Range Holds: 2 x 10 seconds
- Drive Knee to Chest | Maintain Core Control
4. Wall Slide: 2 x 15
- Shoulder External Rotation | 5 Points of Contact on Wall
5. Dorsiflexion Passive Range Holds: 2 x 10 seconds
- Half Kneeling Driving Knee over Toes | Pull back and hold
Week 4
3. Serratus Anterior Activation: 2 x 10
- Neutral Spine | Maintain Core Control
4. Prone Imaginary Handcuffs: 2 x 10
- Controlled Articulation | Neutral Spine
5. Split End Range Hovers: 2 x 10 seconds
- Proper Joint Contraction | Maintain Core Control

Week 5
2. Banded Hamstring Distraction: 2 x 10
- Lay Supine | Controlled Spine
3. 90/90 to Bear Sit: 2 x 3 each side
- Maintain Core Control
4. Half Kneeling Quad/Hip Flexor ERH
- Irradiate | Maintain Core Control
5. Band Dislocates: 2 x 5
- Keep Arms Locked | Maintain Core Control
6. Wall Slides: 2 x 10
- Shoulder External Rotation | 5 Points of Contact on Wall

Week 5
2. Glute End Range Holds: 2 x 5
- Prone Low Kneeling | Irradiate
3. Prone Hip Articulation: 2 x 3
- Irradiate | Keep Hips Down
4. Quadruped Weighted Shoulder Articulation: 2 x 3
- Irradiate | Keep Hips Square
5. Ankle End Range Hold: 2 x 10 seconds
- Drive Knee Over Toes | Irradiate

Week 6
2. Hip End Range Hover: 2 x 6
- Irradiate | Keep Hips Square | Maintain Core Control
3. Anterior Serratus Activation: 2 x 10
- Maintain Core Control | Irradiate | Keep Spine Stacked
4. Big Toe PAILS/RAILS: 2 x 10 seconds
- Irradiate | Drive Toe to Shin
5. Single Leg Band Distraction: 2 x 10
- Irradiate | Balance | Rooting and Bracing

Week 6
2. Band Pull Apart: 2 x 10
- Full ROM | Maintain Core Control
3. Double Band TKE: 2 x 10
- Maintain Core Control | Rooting and Bracing
4. Quadruped Fire Hydrant Leg Extension: 2 x 5
- Maintain Core Control | Neutral Spine | Hip Abduction and Knee Extension
5. Prone Imaginary Handcuffs: 2 x 10
- Keep Arms Locked | Maintain Core Control

Week 1: Day 1 - FRC - Mobility - Stabilization

Uploaded by

Copyright:

Available Formats

Week 1: Day 1 - FRC - Mobility - Stabilization

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Week 1: Day 1 - FRC - Mobility - Stabilization

Uploaded by

Copyright:

Available Formats

What are some of the mobility exercises described in the document?

What are some of the mobility exercises described in the document?

What are the goals of the mobility routines?

What are the goals of the mobility routines?

Week 1

Day 1 - FRC | Mobility | Stabilization

- Head, Shoulders, Spine, Elbows Wrist

- Hips, Knees, Ankles, Toes

2. Hip End Range Holds: 2 x 3 each side

- Hip and Knee Flexion | Hold for 10 seconds

3. Glute End Range Hold: 2 x 3

- Hip and Knee Extension | Hold for 10 seconds

4. Prone Shoulder External Rotation: 2 x 5 each side

- Elbow Flexion and Abduction | Hold for 10 seconds

5. Prone Shoulder Internal Rotation: 2 x 5 each side

- Elbow Flexion and Abduction | Hold for 10 seconds

6. Standing Ankle Dorsiflexion End Range Hold: 2 x 5 each side

- Ankle Dorsiflexion | Hold for 10 seconds

7. Quadruped Wrist Extension End Range Hold: 2 x 5 each side

- Wrist Extension and Elbow Extension | Hold for 10 seconds

- Head, Shoulders, Spine, Elbows Wrist

- Hips, Knees, Ankles, Toes

2. Glute Bridge Single Leg Whip: 2 x 5 each side

- Hip Extension, Abduction, Adduction | Maintain Core Control

3. Shoulder Wall Slides: 2 x 10

- Scapular Mobility | 5 Points of Contact on Wall

4. Quadruped Hip Fire Hydrant Leg Extension: 2 x 5 each side

- Knee Extension and Hip Flexion | Maintain Core Control

5. Prone Glute End Range Hovers: 2 x 5 each side

6. Prone Glenohumeral End Range Hovers: 2 x 5 each side

- Elbow Extension, Shoulder Internal to External Rotation | Maintain Neutral Spine

7. Big Toe End Range Hold: 2 x 5

- Flex Toe Vertical | Hold 10 seconds

- Head, Shoulders, Spine, Elbows Wrist

- Hips, Knees, Ankles, Toes

2. Seated Hip Flexor End Range Hold: 2 x 3 each side

- Hip Flexion and Knee Extension | Hold for 10 seconds

3. Quadruped Glute End Range Hold: 2 x 5 each side

- Hip Flexion and Knee Extension | Hold for 10 seconds

4. Prone Shoulder Y,W,T’s: 2 x 10 each side

- Maintain Neutral Spine | Hold each position for 2 seconds

5. Ankle Plantar Flexion End Range Hold: 2 x 3 each side

- Seated Position | Hold for 10 seconds

6. Wrist Flexion End Range Hold: 2 x 3 each side

- Prone Position | Hold for 10 seconds

- Head, Shoulders, Spine, Elbows Wrist

- Hips, Knees, Ankles, Toes

2. Glute Bridge Single Leg Whip: 2 x 5 each side

- Hip Extension, Abduction, Adduction | Maintain Core Control

- Hip Internal and External Rotation | Isometric | Hold for 10 seconds

4. Shoulder External Rotation PAILS/RAILS: 2 x 1

- Elbow Flexion | Isometric | Hold for 10 seconds

5. Side Lying Shoulder Internal Rotation PAILS/RAILS: 2 x 1

- Elbow Flexion | Isometric | Hold for 10 seconds

6. Big Toe PAILS/RAILS: 2 x 1

- Pull towards shin | Isometric | Hold for 10 seconds

- Hips (2 lb Ankle Weight)

2. Quadruped Lateral Leg Extension End Range Hovers: 2 x 10 seconds

- Hip Flexion and Knee Extension | Maintain Core Control