Hip Smash Mob – Grab a ball about the size of a softball and work the soft tissue around the hip while lying on your side. After spending about 4 or so minutes on each hip, we’re at 9 minutes today with a squat progression called 27 squats. Warm Up: Warmy+ 3×3 Front Squats + […]

Calf Smash Mob – Work the lower part of your calf, focusing just above your heel to start and move up just below your calf muscle. We’re at 8 minutes in the bottom position. Be active during these 8 minutes, coming out of bottom position and going into the general prep mob, an ankle mob…etc. […]

Hamstring Floss Mob Grab a band and rap it around your foot. Start by bending your knee and tightening the band (pulling it close to your chest.) Start extending the leg then back to bent position. Continue this stretch, moving the leg from middle, to right then left. As the leg warms up you should […]

Ankle Joint Mob #2 Two mobilizations today. Both will work on freeing up the ankle. You’ll need a lacrosse ball to assist with each mob. We’re at 7 minutes today in the bottom position. Warm up: Warmy+ 3×3 Sumo deadlifts + Sumo high pulls + 15 jumping jacks Xfit WOD: Part 1, AMRAP 3 minutes […]

Pigeon Mobilization The set up – use something that’s counter height and get in pigeon position. Spend 5 minutes on each leg, using isometric holds to increase better range. Then spend 5 minutes in bottom position, but widen feet (a little outside of the shoulders) and use elbows to push knees out. Play around, coming […]