Scapular movement is highly underlooked but exceptionally important by professional athletes. Go through the detailed procedure to examine your scapula movement (shoulder blades) and see if there is room for enhancement. The first couple of motions in the “No Equipment Class” video are the exact same motions supplied in the post to improve scapular mobility consisting of, cat and cow pose.
At the end of the Mobility session, make sure not to miss the guided breathing exercise. Change the way you look at mobility!
Invictus San Diego brings you through a “No Equipment” mobility session. Coach TJ OBrien leads you through various motions that will focus on your back, shoulder, and hip mobility along with breathing methods at the end of the class.
” No Equipment” Scapular Mobility
Scapular movement is extremely crucial but highly underlooked by professional athletes. Go through the detailed procedure to examine your scapula mobility (shoulder blades) and see if there is room for improvement. The very first few motions in the “No Equipment Class” video are the same motions provided in the post to improve scapular movement consisting of, feline and cow pose.
Breathing in Mobility
At the end of the Mobility session, make certain not to miss the directed breathing workout. You will be working on exhaustive and extensive breathing, 2 of the advantages of concentrating on your breathing. You will be able to see how concentrating on your breath– specifically nasal breathing– can lead to an increase in your CO2 tolerance, which contributes to higher aerobic endurance and increased VO2 max.
CrossFit Invictus Mobility Program
When the new online Mind Muscle program is readily available, get informed! Change the method you take a look at mobility! Get alerted when the new online Mind Muscle program is readily available!
1 set of the following, all from quadruped position:.
Cat-Cow x 2 minutes 00:09.
Hip Car x 60 seconds each side 01:48.
Shoulder CAR x 60 seconds each side 02:41.
1 set of the following, all from 90/90 position:.
Front leg stretch x 90 seconds 04:35.
Back leg stretch x 90 seconds 05:41.
Front Foot drive x 3 x 10 seconds 06:35.
Front foot lift x 3 x 10 seconds 08:19.
Back foot lift x 3 x 10 seconds 10:10.
Repeat the whole series on the other side, then …
1 set of:.
90/90 shifts x 2 minutes 11:31.
Prone Swimmer x 60 seconds 12:34.
2 sets of:.
Lizard Stretch x 60 seconds 13:28.
Lizard Passive range liftoff x 3 x 10 seconds 15:00.
Prone External Rotation Lifts x 3 x 10 seconds 16:18.
2 sets of:.
Neck lengthener x 30-60 seconds 17:32.
rest 30 seconds in between sets.
1 set of:.
Optimum Expansive breathing x 3-5 breaths 19:20.
Maximum Exhaustive breathing x 3-5 breaths.
Optimum Expansive AND Exhaustive breathing x 3-5 breaths.
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