Mobility for Performance
Zach Colls
Mobility, Football , Baseball , Basketball, Soccer, Softball, Olympic Lifting, Functional Fitness, Functional Training, Track & FieldThis is a full 8-week, 7-days a week, comprehensive mobility program. The upper & lower kinetic chain will be addressed from both 'feel-good' mobility movements to progressive end range work bringing into consideration progressive difficulty in movement patterns, achieving new end ranges of motion & working in those end ranges, isolated mobility & full body movement patterns. Gradually adding new ranges for your joints gives a number of benefits to performance & helping minimize the occurrence of injury - as if we are able to get into deeper ranges of motion - we will be able to strengthen through these ranges as well. In regards in mitigating the occurrence of injury - if we are able to control & work through greater ranges of motion - we are going to be more resilient when an un-wanted force in sport places our body in these positions. We will be able to greater withstand our joints/musculature being taken to these end-ranges quickly compared to the individual who has very limited mobility through all planes & if taken in a reactive manner to this end-range from a force - one is going to be more susceptible to injury from their joints not being accustomed to these ranges.
CARs
A
Hip CARs 2x10 Knee CARs 2x10 Ankle CARs 2x10
90/90s
B
90/90 Hip Internal Rotation 2x10 90/90 Hip External Rotation 2x10 90/90 Hip Switch + Reach 2x10 90/90 Shin Box Raise + Reach 2x10
Slides
C
Hip Flexor + Hamstring Dynamic Slides 2x10 Adductor Dynamic Slides 2x10
Banded Hip Work
D
Banded Anterior Hip Mobilization with Movement + Side Bend Reach: 2x10 Banded Lateral Hip Distraction + Hip Internal / External Rotation 2x10 Banded Inferior Hip Mobilization with Movement 2x10 Banded Posterolateral Hip Mobilization with Movement 2x10
Hips and Ankles
E
3-Way Half-Kneeling Hip Opener 2x10 Hamstring Sweeps (Supine w/ strap) 2x10 Banded Ankle Mobilization with Movement 2x10 oscillations
Stretching
F
2x30 seconds each: Standing Quadriceps Stretch 2x30 seconds Standing Hamstring Stretch 2x30 seconds Kneeling Adductor Stretch 2x30 seconds Abductor/Pigeon Stretch Elevated on Bench 2x30 seconds IT Band Stretch: 2x30 seconds Standing Calf Stretch 2x30 seconds Bent Knee Soleus Stretch 2x30 seconds
Prep
A
Upper CARs
2x10 each: Cervical CARs Thoracic CARS Shoulder CARs Elbow CARs Wrist CARs
Prep
B
Thoracic Mobility
2x10 of: Cat-Cows Thoracic Sit-Ups Thread the Needle (Rotation + Flexion) Thoracic Extension + Rotation Half-Kneeling Thoracic Windmills Tall Kneeling Halo Rotations Half-Kneeling Thoracic Book Openers
Shoulder and Scorpions
C
2x10 of: Banded Shoulder Inferior Mobilization with Movement (10 Oscillations + 10 second hold at end range on last rep) Shoulder Dislocates with Stick Prone Scorpions
Prep
D
Upper Stretching
2 x 30 Sec Each: Banded Cervical Stretch Banded Lat Stretch (Multi-angle) Chest/Bicep Stretch (high) Chest/Bicep Stretch (mid) Chest/Bicep Stretch (low) Upward Dog Stretch Childs Pose Stretch Shoulder Cross-Body Stretch Tricep Stretch Wrist Extensor Stretch Wrist Flexor Stretch
Prep
A
Lower CARs
2 x 10 Each: Quadruped Hip CARs Knee CARs Closed Chain Ankle CARs
Prep
B
Banded Hip Mobilizations
2 x 10 Each: Banded Anterior Hip Mobilization with Movement + Groin Opener Banded Lateral Hip Mobilization with Movement + Thoracic Rotation (Inner + Outer Arm) Banded Inferior Hip Mobilization with Movement Banded Posterolateral Hip Mobilization with Movement
Prep
C
Hip Openers
2x10 Each: Hip Flexor/Lat Opener to Hamstring Kickback Adductor Rockback + Kickstand Rotation Pry Stretch + Double Rotation
Prep
D
90/90 CARs
2 x 10 Each: 90/90 Hip Lift + Heel Clicks 90/90 Front Leg CARs
Hip Lift-Offs
E
2 x 10 Each: Kneeling Hip Internal Rotation Lift-Off on Bench Kneeling Hip External Rotation Lift-Off on Bench
Prep
F
End Range Work & Ankle Mob
2 x 10 Each: Kneeling Hip Abduction Lift-Off Half-Kneeling Hip Flexion Lift-Off Quadruped Hip Extension Lift-Off Half-Kneeling Hamstring + Hip IR/ER Lift-Overs Banded Ankle Mobilization with Movement (10 Oscillations + 10 second hold on last rep)
Prep
G
Lower Stretching.
Standing Quadriceps Stretch 2x30 seconds Standing Hamstring Stretch 2x30 seconds Kneeling Adductor Stretch 2x30 seconds Abductor/Pigeon Stretch Elevated on Bench 2x30 seconds IT Band Stretch: 2x30 seconds Standing Calf Stretch 2x30 seconds Bent Knee Soleus Stretch 2x30 seconds
Upper CARs
A
2 x 10 Each: Cervical CARs Thoracic CARS Quadruped Shoulder CARs Elbow CARs Wrist CARs
Spine + Shoulder
B
2 x 10 Each: Cat-Cows Thread the Needle to Extension/Rotation Opener Half-Kneeling Book Opener to Windmill Downward Dog + Closed Chain Banded Shoulder Inferior Mobilization with Movement (10 Oscillations + 10 second hold at end range on last rep)
Prep
C
Scapular Control
2 x 10 Each: Incline Bench Y's Incline Bench T's Incline Bench W's Incline Bench I's
Prep
D
Shoulder End Range Work
2 x 10 Each: Prone Shoulder Dislocates with Band Quadruped Shoulder on Bench External Rotation Lift-Offs Sidelying Shoulder Internal Rotation End-Range Contractions Prone Snow Angels Prone Scorpions
Prep
E
Upper Stretching.
2 x 30 Sec Each: Banded Cervical Stretch Banded Lat Stretch (Multi-angle) Chest/Bicep Stretch (high) Chest/Bicep Stretch (mid) Chest/Bicep Stretch (low) Upward Dog Stretch Childs Pose Stretch Shoulder Cross-Body Stretch Tricep Stretch Wrist Extensor Stretch Wrist Flexor Stretch
Wrist/Elbow
F
2 x 30 seconds Each: Pronation End-Range Rotations with Dowel Supination End-Range Rotations with Dowel
Prep
A
Full Body - 1
2x10 of: World's Greatest Stretch Pry Stretch Lateral Rocks Walking Quad Pointers Walking Figure 4 Stretch Walking Hamstring Sweeps Walking Frankenstein Kicks
Prep
B
Full Body - 2
2x10 of: Leg Sweeps holding Wall Walking Lateral Hurdle Over and Unders Reverse Lunge to Double Rotation to Windmill (5/leg) Foam Roller Thread the Needle Kneeling Lat Opener + Shoulder External/Internal Rotation
Prep
C
Full Body - 3
2x10 of: Active Frog Stretch / Rockback Adductor Rockback + Double Rotation 3-Way Couch Stretch Hip Opener (4 each spot) Lateral Line Stretch (holding barbell) (30 seconds instead of 10 reps!) Prone Snow Angels
Prep
D
Full Body - 4
2 x10 each: Prone Scorpions Downward Dog to Upward Dog Switches Crab Stretch / Raises 3-Way Ankle Rocker (5 each spot)
Prep
A
Cervical / Lats
2 x 30 Sec Each: Banded Cervical Stretch Banded Lat Stretch (Multi-angle)
Prep
B
Chest, Arms, Shoulders
2 x 30 Sec Each: Chest/Bicep Stretch (high) Chest/Bicep Stretch (mid) Chest/Bicep Stretch (low) Upward Dog Stretch Childs Pose Stretch Shoulder Cross-Body Stretch Tricep Stretch
Prep
C
Forearm
2x30 seconds Each: Wrist Extension Stretch Wrist Flexion Stretch Pronation Stretch with Dowel Supination Stretch with Dowel
Prep
D
Legs
2 x 30 Sec Each: Standing Quadriceps Stretch Standing Hamstring Stretch Kneeling Adductor Stretch IT Band Stretch Abductor/Pigeon Stretch Standing Calf Stretch Bent Knee Soleus Stretch
Prep
A
Cervical / Lats
2 x 30 Sec Each: Banded Cervical Stretch Banded Lat Stretch (Multi-angle)
Prep
B
Chest, Arms, Shoulders
2 x 30 Sec Each: Chest/Bicep Stretch (high) Chest/Bicep Stretch (mid) Chest/Bicep Stretch (low) Upward Dog Stretch Childs Pose Stretch Shoulder Cross-Body Stretch Tricep Stretch
Prep
C
Forearm
2x30 seconds Each: Wrist Extension Stretch Wrist Flexion Stretch Pronation Stretch with Dowel Supination Stretch with Dowel
Prep
D
Legs
2 x 30 Sec Each: Standing Quadriceps Stretch Standing Hamstring Stretch Kneeling Adductor Stretch IT Band Stretch Abductor/Pigeon Stretch Standing Calf Stretch Bent Knee Soleus Stretch
Dr. Zach Colls, PT, DPT, CSCS
Doctor of Physical Therapy and Strength/Conditioning coach with an emphasis staying well rounded in all realms of fitness and pain-free performance.
Tired of feeling tight, having restricted ranges of motion, or simply having pain with certain movements? This program is designed to help address these issues and improve overall functional performance in both training and day-to-day life!
Get Mobility for Performance
