mobility - Dowel

WELCOME TO B3'S MOBILITY PROGRAM. THIS SPECIALTY PROGRAM IS DESIGNED TO HELP YOU MOVE BETTER. THESE EXERCISES WILL HELP YOU PREVENT INJURY, UNDERSTAND YOUR BODY BETTER, AND MUCH MORE. THERE ARE TWO BASIC TYPES OF MOBILITY IN THIS PROGRAM - DOWEL AND STICK MOVEMENTS AND BODYWEIGHT MOVEMENTS. EXECUTE BOTH SETS OF EXERCISES FOR MAXIMUM PERFORMANCE. BE CERTAIN TO READ ALL OF THE EXERCISES BEFORE YOU BEGIN YOUR WORKOUT, AND EMAIL YOUR TRAINER IF YOU HAVE ANY QUESTIONS.

EQUIPMENT NEEDED:

  • DOWEL

THE VIDEOS ARE SETUP TO GUIDE YOU FOR OPTIMAL FORM. TO READ DON'S ADVICE WHILE YOU PERFORM THE EXERCISES FOR THE FIRST TIME, PRESS THE CC NEXT TO THE VIMEO LOGO BEFORE PRESSING PLAY.

DOWEL AND STICK MOVEMENTS

SHOULDER ROTATIONS

  • COMPLETE FIVE (5) REPETITIONS

lateral flexions

  • Perform 5 reps on each side

overhead squats

  • complete FIVE (5) REPETITIONS

overhead reach

  • PERFORM two (2) REPETITIONS

shoulder extensions

  • complete FIVE (5) REPETITIONS

PSIS Lean Back

  • PERFORM 2 REPETITIONS

fold over

  • do 2 reps

internal external rotations

  • right arm on top - PERFORM 1 reP. up and down is one rep

  • left arm on top - perform 1 rep. up and down is one rep

  • repeat one more time

throwing mechanics

  • THERE ARE TWO DIFFERENT VIDEOS FROM TWO DIFFERENT ANGLES TO SHOW YOU THIS MOVEMENT. THE FIRST IS FROM THE ANTERIOR AND THE SECOND IS FROM THE POSTERIOR. WATCH BOTH VIDEOS TO FULLY UNDERSTAND THE MOBILITY DOWE

  • LEFT-SIDE perform 5 reps

  • RIGHT-SIDE perform 5 reps

wide stance reach

  • PERFORM MOTION 1 TIME

YOU HAVE COMPLETED THE DOWEL AND STICK BODY MOVEMENTS. TO COMPLETE THE MOBILITY PROGRAMMING, MOVE ON TO THE BODYWEIGHT MOVEMENTS.