February Mobility Movements

We are excited to further your education and allow your bodies to heal faster and healthier. Each month we will be introducing 2 new mobility piece from Supple Leopard.

We will be introducing these throughout the month in classes, but it will be your responsibility as athletes to get these in upon completion of every class.

First movements are..

T-Spine Smash Overhead w/ Extension

Time to spice up the classic T-Spine Smash that you all love so much :). The CFRR Coaching Team loves doing this daily to ensure proper thoracic movements.

1. Give yourself a BIG bear hug by wrapping your arms around your body. Really get your arms around your body like you mean it! Now, extend over the roller with your ribcage in line pelvis by elevating your hips (think glute bridge). Make sure to not arch your back.

2. With your hips still raised, grab the bar with your elbows remaining locked and armpits forward. The closer you can’t get your hands together the better!

3. Slowly start to lower your hips towards the ground.

4. As your butt touches down, straighten your legs and hang out for about 3 minutes or until you experience some sort of change.

The Key here is to maintain a good overhead position and keep that midline tight and engaged. This will ensure we are in a nice globally extended position so we can reap the massive benefits that this mob drill allows!

Hip Capsule External Rotation

Your joint capsule accounts for a massive chunk of tissue restriction for many movements, one of those being the squat ….can anyone say Wendler ;). The goal with this bad boy is to spend 2-3 minutes or even longer. Measure your results by testing and then re-testing your squat. You will be surprised by how just simply reseting your hip to the back will allow for dramatically better hip flexion.

1. Load your weight over the your left knee. Keeping your femur as vertical as possible.

2. Swing your left leg across your body. Pin your left leg in place by using your right knee.

3. Keeping the majority of your weight over your left knee, drop your left hip toward the ground. Think about driving your femur through your butt.