Impact S-P
Softball, Mobility5 sessions per week
Must use App app to view and log training
Program Training
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)
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
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)
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
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)
