EVO Athletics
This program is for all athletes looking to improve their mobility and feel good while competing.
Day 1 consist of assisted mobility (no partner needed)
Day 2 consists of an upper body mobility session
Day 3 is lower body with an emphasis on hips
1 sessions per week
Must use App app to view and log training
Program Training
A1
Banded Ankle Dorsiflexion Mobilization
2 x 20
A2
Supine Hip Distraction
1 x 20
A3
Supine Hip IR/ER Gliding
1 x 10
A4
Lateral Hip Distraction
1 x 20
A5
1/2 Kneeling Hourglass Mobilization
1 x 10
A6
Figure 4 Band Mobilization
1 x 20
A7
Banded Posterior Hip Mobilization
1 x 20
A8
Prone Banded Hip IR
1 x 1:30
A1
Band Shoulder Depression
1 x 20
A2
Cat/Cow
1 x 20
A3
Frog Pelvis Tilt
1 x 20
A4
Lats. Mobilization
1 x 20
A5
Open Book Sweep
1 x 20
A6
Quadruped Open Book w/ Hand behind Back
1 x 10
A7
Thread The Needle
1 x 20
A8
Arm Bar w/ Hip IR
1 x 10
A9
Prone Shoulders T CARs
2 x 10
A10
Prone Shoulders S
1 x 10
A1
Obturator Nerve Glide
1 x 10
A2
1/2 Kneeling Hour Glass Circles
1 x 10
A3
Side Lying Flexed Hip CARs
1 x 20
A4
Side Lying Flexed Hip CARs
1 x 10
A5
Quadruped Hip CARs
1 x 5
A6
Braced Hip Airplane
1 x 10
A7
Lateral Lunge Knee Circles
1 x 20
A8
Slider 3 pts Hip Rotation
1 x 20
A9
90/90 Adductors Opening
1 x 20
A10
90/90 Heel Click
1 x 10
