Trident Training Systems
Water Polo, Football , Baseball , Wrestling, Martial Arts, Basketball, Swimming, Mobility, Volleyball, SoftballThis 9 week mobility program is designed to bring more range of motion to the hips, spine, shoulders. Not only will we help you increase your range of motion, we will help you build strength and control throughout the entire range while making you a more resilient athlete by mitigating risk of injury.
Features3 sessions per week
Must use App app to view and log training
Program Training
Lower Body Mobility Warm Up
A
A) Hip CARs 3@RPE5 B) Tibia Rotations 10 C) Knee CARs 3@RPE5 D) Ankle CARs 3@RPE5
B
Hip CARs
8 x 1 @ 6, 7, 7, 8, 8, 9, 9, 9
C
Forward 9090 PAILs and RAILs
2, 3 @ 8, 9
D
9090 Transfers
4 x 5
E
Step Up PAILs and RAILs
1, 1, 3 @ 7, 8, 9
F
Hindu Squats
4 x 10
G
Bear Crawl
5 x 10
Spinal Mobility Warm Up
A
A) Spinal CARs 3@RPE5 B) Neck CARs 3@RPE5 C) Spine Segmentation 3@5RPE D) Scap CARs 3@RPE5
B
Spinal CARs
8 x 1 @ 6, 7, 7, 8, 8, 9, 9, 9
C
Spine Segmentation
7 x 1 @ 6, 7, 8, 8, 9, 9, 9
D
T Spine PAILs and RAILs
1, 1, 3 @ 7, 8, 9
E
Hollow Rocks
4 x 15
F
Monkey Walks
5 x 10
Upper Body Mobility Warm Up
A
A) Scap CARs 3@RPE5 B) Shoulder CARs 3@RPE5 C) Elbow CARs 3@5RPE D) Wrist CARs 3@RPE5
B
Shoulder CARs
8 x 1 @ 6, 7, 7, 8, 8, 9, 9, 9
C
Blocked Wrist CARs
6 x 1 @ 6, 7, 8, 8, 9, 9
D
Sleeper Stretch PAILs and RAILs
1, 2, 3 @ 7, 8, 9
E
Bridge
4 x 1 @ 30
F
Balance Drill
3 x 30 @ 1:00
G
Frog Walk
5 x 10
Matthew Johnson
Strength coach in North Houston. NCAA Water Polo All American.