March Mobility Focus

Remember spending 20 mins a day on your mobility will do WONDERS in the gym! Make it a habit and you are sure to reap some serious results!

Barbell Shoulder Smash This matches nicely with the quad smash (see below), as you will already be on the floor with a barbell. Begin on your back with your upper arm laying perpendicular to the body, in full contact with the ground. Bend your elbows to 90 degrees. Now place one end of a barbell on the front of one of your shoulders, and hold the other end in place with your foot on the same side. Use your opposite hand to apply pressure to the top of the barbell while you move your working shoulder through internal/external rotation. It doesn’t sound like much, but remember how many different things are moving around inside your shoulder. This should hurt like a mother. Spend more time than you think here. “Embrace the suck!”

Barbell Quad Smash Gruesome! Effective! Make sure to really press down into the barbell and
roll only toward the knee. This pushes the ick down toward the lymph nodes where it can be absorbed. Sit on the floor with the legs extended and relaxed, thighs up. Place the end of an empty barbell high up on the thigh. Slowly roll the barbell down to the base of the thigh and back up. If you find a spot that is extra tender spend extra time applying pressure there. Spend 2 mins on each side.

Triceps Extension Smash Easy and effective.Your triceps tend to get wicked sore from all the pushing at various angles we do in CrossFit. Start just above the elbow on the head of your triceps and apply slight pressure with the opposite hand. You can flex and extend your arm and even keep your arm flexed and rotate side to side. Spend two minutes on each arm and you should really see that your over head position feels better. For those of you that have elbow stiffness this should really help with relieving this!

Glute/Hip Smash Easy to do at home or at the gym. This one is great to do while hanging out chit chatting before class or watching your favorite show at home.Position a lacrosse ball/baseball on the side of your hip/glute area. With the ball smashed into your hip or glute muscle, open and close your leg down towards the floor. You can also extend your leg and make big circles both clockwise and counter clockwise. Spend 2 mins on each side.