mobility
War Hog Barbell
MobilityMobility gets away from us all. Here is a simply designed program to do every morning or evening up to three times a week. The program is meant to be ran over and over. So once you download just keep with it!
A1
Neck CAR
1 x 10 @ 4
A2
Neck Stretch
1 x 0:30 @ 4
B1
Spine CAR
1 x 10 @ 4
B2
Side Bend Stretch
1 x 0:30 @ 4
C1
Shoulder CAR - Standing
1 x 10 @ 4
C2
Shoulder ER Stretch - Dowl Rod
1 x 2:00 @ 4
C3
Shoulder IR Stretch - Sleeper
1 x 2:00 @ 4
D1
Hip CAR - Standing
1 x 10 @ 4
D2
HIp ER - PAIL/RAIL - Standing
1 x 2:00 @ 4
D3
Hip IR - PAIL/RAIL - Prone
1 x 2:00 @ 4
D4
Front Split Stretch
1 x 2:00 @ 4
A1
Neck CAR
2 x 5 @ 7
A2
Neck Stretch
1 x 0:30 @ 7
B1
Spine Wall Rotations
1 x 5 @ 7
B2
T-Spine Stretch - Dowel Rod
2 x 1:00 @ 7
C1
Shoulder CAR - Swimmer
2 x 5 @ 7
C2
Shoulder Overhead Stretch - Dowl Rod
2 x 1:00 @ 7
C3
Shoulder Extension PRLO - Crab Walk
2 x 1:00 @ 7
D1
Hip CAR - Quad Stance
2 x 5 @ 7
D2
Pigeon Stretch
2 x 1:00 @ 7
D3
Hip IR - Standing - PAIL/RAIL
2 x 1:00 @ 7
D4
Straddle Split Wall Stretch
2 x 1:00 @ 7
A1
Neck CAR
6, 3, 3 @ 6, 10, 10
A2
Neck Stretch
1 x 0:30 @ 9
B1
Spine CAR - Med Ball
6, 3, 3 @ 6, 10, 10
B2
Spine Mobility - Slap Shot
1:00, 0:30 @ 9, 10
C1
Shoulder CAR - Wall Block
6, 3, 3 @ 6, 10, 10
C2
Shoulder Mobility ER - Dowl Rod
1:00, 0:30 @ 9, 10
C3
Shoulder Rotation Mobility - Behind the Back
1:00, 0:30 @ 9, 10
D1
Hip CAR - Side Lying
6, 3, 3 @ 6, 10, 10
D2
Butterfly Stretch - Weighted
1:00, 0:30 @ 9, 10
D3
HIP IR - Bear Sit - PAIL/RAIL
1:00, 0:30 @ 9, 10
D4
Shin Box Rotation - With Raise
2 x 10
Kyler Barracks
Head Coach of War Hog Barbell and current active duty Scout Sniper in the USMC
