Mobility (Single Session)
Zach Ferrenburg
LacrosseThis single-session mobility workout is designed to improve joint range of motion, reduce stiffness, and prepare the body for training or recovery. The session uses simple, foundational movements that flow smoothly from the ground to standing, making it accessible for all levels of athletes.
Athletes will focus on controlled breathing, slow transitions, and intentional movement through the hips, spine, shoulders, and ankles. This session can be used as a warm-up, cool-down, or standalone recovery workout on low-intensity days.
No equipment required. Minimal space needed.
A1
Lying Knee to Knee Stretch (Hip Internal Rotation)
2 x 0:30
A2
Static Hamstring to Quad Stretch
2 x 0:30
A3
Prone Y's, T's
2 x 10
A4
Lying Handcuffs
2 x 10
A5
Prone Scorpion
2 x 10
A6
Pigeon Stretch
2 x 0:30
A7
Runners Stretch
2 x 0:30
A8
T-Spine Reach
2 x 0:30
A9
Butterfly Stretch
2 x 0:30
A10
Triceps Stretch
2 x 0:30
A11
Side Stretch
2 x 0:30
A12
Standing IT Band Stretch
2 x 0:30
A13
Eagle Arms Stretch
2 x 0:30
Zachary Ferrenburg
Zach Ferrenburg is a certified strength and conditioning coach specializing in lacrosse performance. He has coached high school and collegiate athletes and focuses on speed, power, durability, and smart workload management. His programs blend field work and the weight room to prepare athletes for real preseason demands.
