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    Overhead Mobility

    Uploaded by

    Lulu Joisin
    This document outlines a 4-week mobility routine focused on overhead mobility. Each week consists of 3 days of exercises, with 2-4 exercises per day ranging from 1-15 reps. Exercises target the shoulders, thoracic spine, lats, and teres minor using foam rolling, yoga poses, and lifts. Video links are provided for each exercise.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Overhead Mobility

    Uploaded by

    Lulu Joisin
    20 views5 pages
    This document outlines a 4-week mobility routine focused on overhead mobility. Each week consists of 3 days of exercises, with 2-4 exercises per day ranging from 1-15 reps. Exercises target the shoulders, thoracic spine, lats, and teres minor using foam rolling, yoga poses, and lifts. Video links are provided for each exercise.

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    Sport

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    358733732

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    This document outlines a 4-week mobility routine focused on overhead mobility. Each week consists of 3 days of exercises, with 2-4 exercises per day ranging from 1-15 reps. Exercises target the shoulders, thoracic spine, lats, and teres minor using foam rolling, yoga poses, and lifts. Video links are provided for each exercise.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    20 views5 pages

    Overhead Mobility

    Uploaded by

    Lulu Joisin
    This document outlines a 4-week mobility routine focused on overhead mobility. Each week consists of 3 days of exercises, with 2-4 exercises per day ranging from 1-15 reps. Exercises target the shoulders, thoracic spine, lats, and teres minor using foam rolling, yoga poses, and lifts. Video links are provided for each exercise.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 5

    OVERHEAD

    MOBILITY
    Week One
    Day One
    1 min each side Teres Soft Tissue Work https://www.youtube.com/watch?v=za0cCd-N2Xc
    1 min Overhead Opener https://www.youtube.com/watch?v=s0cfMpsMLdA
    2x10 with 5 second lower Supine Raises 5lbs https://www.youtube.com/watch?v=DIbdSSFoKZM
    3x12 Foam Roll Lift Offs https://www.youtube.com/watch?v=uIJuvGcsjeo

    Day Two
    1 min each side Lat Foam Rolling https://www.youtube.com/watch?v=YkDpV8ZGzIA
    1 min Bench Thoracic Spine Mobilization https://www.youtube.com/watch?v=85r9Q4lSXNQ
    3x3 with 5 sec lower Eccentric pullups in hollow body https://www.youtube.com/watch?v=YxcbqjQnsx8
    5x5 each side Rack shoulder lift offs https://www.youtube.com/watch?v=mjnMFFfXrTs

    Day Three
    2 minutes Foam Roll Thoracic Spine Extension https://www.youtube.com/watch?v=DAU0meAX3wc
    1 min Prone Thoracic Spine Active Extensions https://www.youtube.com/watch?v=jJ-L_U-eSFg
    6x10 Prone Assisted Lift Offs https://www.youtube.com/watch?v=gQvpCVfYYGo
    2x15 each side Open Books https://www.youtube.com/watch?v=M3qfIKSSNnw
    Week Two
    Day One
    1 min each side Teres Soft Tissue Work https://www.youtube.com/watch?v=za0cCd-N2Xc
    1 min Overhead Opener https://www.youtube.com/watch?v=s0cfMpsMLdA
    2x10 with 5 second lower Supine Raises 5lbs https://www.youtube.com/watch?v=DIbdSSFoKZM
    3x12 Foam Roll Lift Offs https://www.youtube.com/watch?v=uIJuvGcsjeo

    Day Two
    1 min each side Lat Foam Rolling https://www.youtube.com/watch?v=YkDpV8ZGzIA
    1 min Bench Thoracic Spine Mobilization https://www.youtube.com/watch?v=85r9Q4lSXNQ
    5x3 with 5 sec lower Eccentric pullups in hollow body https://www.youtube.com/watch?v=YxcbqjQnsx8
    5x5 each side Rack shoulder lift offs https://www.youtube.com/watch?v=mjnMFFfXrTs

    Day Three
    2 minutes Foam Roll Thoracic Spine Extension https://www.youtube.com/watch?v=DAU0meAX3wc
    1 min Prone Thoracic Spine Active Extensions https://www.youtube.com/watch?v=jJ-L_U-eSFg
    6x10 Prone Assisted Lift Offs https://www.youtube.com/watch?v=gQvpCVfYYGo
    2x15 each side Open Books https://www.youtube.com/watch?v=M3qfIKSSNnw
    Week Three
    Day One
    1 min each side Teres Soft Tissue Work https://www.youtube.com/watch?v=za0cCd-N2Xc
    2x15 Yoga Down Dogs https://www.youtube.com/watch?v=MRgg0Ba7M7Y
    2x10 Prone Lift Offs https://www.youtube.com/watch?v=dUy4wf6Kpb4
    3x5 Z-Press https://www.youtube.com/watch?v=177trGDgECg

    Day Two
    1 min each side Lat Foam Rolling https://www.youtube.com/watch?v=YkDpV8ZGzIA
    1 min each side Ring Opener http://bit.ly/2t2OhY3
    2x15 Foam Roll Up Wall https://www.youtube.com/watch?v=WFgduO-z0Y0
    x20 total reps Reach, Roll, & Lift https://www.youtube.com/watch?v=xMVP2VgQIzc

    Day Three
    2 minutes Foam Roll Thoracic Spine Extension https://www.youtube.com/watch?v=DAU0meAX3wc
    1 min each side Bretzel https://www.youtube.com/watch?v=IUuqBc8sXcs
    3x15 Overhead Shrugs https://www.youtube.com/watch?v=kbCGydlpnOs
    2x3 Prone Swimmers https://www.youtube.com/watch?v=MIUeiEjZYFU
    Week Four
    Day One
    1 min each side Teres Soft Tissue Work https://www.youtube.com/watch?v=za0cCd-N2Xc
    2x15 Yoga Down Dogs https://www.youtube.com/watch?v=MRgg0Ba7M7Y
    2x10 Prone Lift Offs https://www.youtube.com/watch?v=dUy4wf6Kpb4
    5x5 Z-Press https://www.youtube.com/watch?v=177trGDgECg

    Day Two
    1 min each side Lat Foam Rolling https://www.youtube.com/watch?v=YkDpV8ZGzIA
    1 min each side Ring Opener http://bit.ly/2t2OhY3
    2x15 Foam Roll Up Wall https://www.youtube.com/watch?v=WFgduO-z0Y0
    x20 total reps Reach, Roll, & Lift https://www.youtube.com/watch?v=xMVP2VgQIzc

    Day Three
    2 minutes Foam Roll Thoracic Spine Extension https://www.youtube.com/watch?v=DAU0meAX3wc
    1 min each side Bretzel https://www.youtube.com/watch?v=IUuqBc8sXcs
    3x15 Overhead Shrugs https://www.youtube.com/watch?v=kbCGydlpnOs
    3x3 Prone Swimmers https://www.youtube.com/watch?v=MIUeiEjZYFU

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