Impact S-P

Softball, Mobility
Coach
Cole Walderzak

Features
5 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

Prep

A

ISP In-Place Basic

Completing a quick warm up prior to doing a mobility session not only preps the body for larger range of motion movements but also drastically improves the efficiency of the mobility work being done! Do for completion (2 rounds) 1. Jumping Jacks - 5 2. Arm Circles - 5ea 3. Air Squats - 5 4. Push Ups - 3 (if you cannot do any strict push ups, you can do them from your knees) 5. Perfect Stretch - 2ea 6. Squat Jumps - 3

Recovery

B

Lower Body Softball Mobility

Complete each of the following mobility exercises for the designated reps or time: 1. Couch Stretch - 45s each side 2. 90/90 Hip Mobility - 4 reps on each side 3. Elevated Pigeon Stretch - 30s on each side 4. Kneeling Groin Stretch - 30s each side 5. Calf Stretch - 30s on each side

Recovery

C

Spine Mobility

Complete each of the following movements for the designated reps. 1. Kneeling Reachbacks - 10 each side 2. Upper Back Rotations - 10 each side 3. Cat/Cow - 6ea (slow) 4. T-Spine Rotations - 10ea

Upper Body Softball Mobility

D

Complete each of the following mobility exercises for the designated reps or time: 1. Standing Chest Stretch - 20s each side 2. Standing Lat Stretch - 30s each side 3. Prayer Stretch - 10 reps (slow and controlled)

Monday
Week 1 Day 2

Prep

A

ISP In-Place Basic #2

Do for completion (2 Rounds): 1. Jumping Jacks - 5 2. Forward Lunge w/ Reach - 2ea 3. Trunk Stretch - 3ea 4. Arm Circles - 3ea 5. Air Squats - 5 6. Perfect Stretch - 2ea

Recovery

B

Impact Cooldown Circuit

Foam Rolling (1-2 minutes each muscle group) 1. Glutes 2. Hamstrings 3. Quads 4. Calves Complete each stretch for 15-20 seconds each side: 1. Seated Glute Stretch 2. Couch Stretch 3. Standing Hamstring Stretch 4. Standing Groin Stretch 5. Standing Chest Stretch 6. Standing Lat Stretch 7. Full Body Rotations - 3ea way

Tuesday
Week 1 Day 3

Prep

A

ISP In-Place Basic

Do for completion (2 rounds) 1. Jumping Jacks - 5 2. Arm Circles - 5ea 3. Air Squats - 5 4. Push Ups - 3 (if you cannot do any strict push ups, you can do them from your knees) 5. Perfect Stretch - 2ea 6. Squat Jumps - 3

Recovery

B

Lower Body Softball Mobility

Complete each of the following mobility exercises for the designated reps or time: 1. Couch Stretch - 45s each side 2. 90/90 Hip Mobility - 4 reps on each side 3. Elevated Pigeon Stretch - 30s on each side 4. Kneeling Groin Stretch - 30s each side 5. Calf Stretch - 30s on each side

Recovery

C

Spine Mobility

Complete each of the following movements for the designated reps. 1. Kneeling Reachbacks - 10 each side 2. Upper Back Rotations - 10 each side 3. Cat/Cow - 6ea (slow) 4. T-Spine Rotations - 10ea

Upper Body Softball Mobility

D

Complete each of the following mobility exercises for the designated reps or time: 1. Standing Chest Stretch - 20s each side 2. Standing Lat Stretch - 30s each side 3. Prayer Stretch - 10 reps (slow and controlled)

Wednesday
Week 1 Day 4

Prep

A

ISP In-Place Basic #2

Do for completion (2 Rounds): 1. Jumping Jacks - 5 2. Forward Lunge w/ Reach - 2ea 3. Trunk Stretch - 3ea 4. Arm Circles - 3ea 5. Air Squats - 5 6. Perfect Stretch - 2ea

Recovery

B

Impact Cooldown Circuit

Foam Rolling (1-2 minutes each muscle group) 1. Glutes 2. Hamstrings 3. Quads 4. Calves Complete each stretch for 15-20 seconds each side: 1. Seated Glute Stretch 2. Couch Stretch 3. Standing Hamstring Stretch 4. Standing Groin Stretch 5. Standing Chest Stretch 6. Standing Lat Stretch 7. Full Body Rotations - 3ea way

Thursday
Week 1 Day 5

Prep

A

ISP In-Place Basic

Do for completion (2 rounds) 1. Jumping Jacks - 5 2. Arm Circles - 5ea 3. Air Squats - 5 4. Push Ups - 3 (if you cannot do any strict push ups, you can do them from your knees) 5. Perfect Stretch - 2ea 6. Squat Jumps - 3

Recovery

B

Lower Body Softball Mobility

Complete each of the following mobility exercises for the designated reps or time: 1. Couch Stretch - 45s each side 2. 90/90 Hip Mobility - 4 reps on each side 3. Elevated Pigeon Stretch - 30s on each side 4. Kneeling Groin Stretch - 30s each side 5. Calf Stretch - 30s on each side

Recovery

C

Spine Mobility

Complete each of the following movements for the designated reps. 1. Kneeling Reachbacks - 10 each side 2. Upper Back Rotations - 10 each side 3. Cat/Cow - 6ea (slow) 4. T-Spine Rotations - 10ea

Upper Body Softball Mobility

D

Complete each of the following mobility exercises for the designated reps or time: 1. Standing Chest Stretch - 20s each side 2. Standing Lat Stretch - 30s each side 3. Prayer Stretch - 10 reps (slow and controlled)

Softball: At-Home Mobility