mobility wod 10242016

Orange Band:

  • Bench width pull aparts x 8
  • Shaw Band Shoulders x8
  • Shoulder dislocates x 8

Red Band

  • Bench width pull aparts x 8
  • Shaw Band Shoulders x8
  • Shoulder dislocates x 8

Blue Band:

  • Bench width pull aparts x 8
  • Shaw Band Shoulders x8
  • Shoulder dislocates x 8

Lateral Walks

  • Orange band, 3 laps
  • Red band, 3 laps
  • Blue Band, 3 laps

Wall Sits:

  • Orange band, 30 seconds x2
  • Red band, 30 seconds x2
  • Blue band, 30 seconds x2

mobility wod 1022016

Orange Mini Band:

  • Bench width pull aparts
  • Overhead Press pull aparts
  • Whatever this is (at 19:00). Let’s call them Shaw Band Shoulders
  • Shoulder dislocates
  • Lateral walks
  • Wall sit (with band around knees)

Red Mini Band:

  • Bench width pull aparts
  • Overhead Press pull aparts
  • Whatever this is (at 19:00). Let’s call them Shaw Band Shoulders
  • Shoulder dislocates
  • Lateral walks
  • Wall sit (with band around knees)

Yoga:

  • Upward facing dog, 30 seconds x 2
  • Pigeon pose, 30 seconds x 2
  • Prayer squat, 30 seconds x 2

mobility wod 10182016

This is from this morning; I haven’t had a chance to log it yet.

  • Prayer squat, 30 seconds
  • Upward facing dog, 30 seconds
  • Prayer squat, 30 seconds
  • Upward facing dog, 30 seconds
  • Pigeon pose, 60 seconds per side
  • Hero pose, 60 seconds
  • Plank, 30 seconds

Arm wall stretch, 30 seconds per arm x3

Glute bridges, 60 seconds

I also ordered some bands from Rogue Fitness so I can start stretching out a bit more.

mobility wod 10162016

Yoga for Big Bastards:

  • Prayer Squat, 30 seconds
  • Upward Facing Dog, 30 seconds
  • Prayer Squat, 30 seconds
  • Upward Facing Dog, 30 seconds
  • Hero Pose, 60 seconds
  • Pigeon Pose, 30 seconds per side
  • Prayer Squat, 30 seconds

Arm wall stretch, 30 seconds per arm x 2

mobility wod 10162016

I need to rededicate myself to documenting my mobility work. I’m doing a little every day, but I’m honestly inconsistent. Its definitely helping me move better, but we’ll see how it goes.

I found this old article on T-Nation about yoga poses for powerlifters. I thought I would give it a try.

Today’s WOD:

  • Prayer Squat, 30 seconds
  • Hero Pose, 60 seconds
  • Pigeon Pose, 60 seconds
  • Prayer Squat, 60 seconds
  • Upward facing dog, 30 seconds
  • Belly twist, 60 seconds
  • Upward facing dog, 30 seconds

I finished with:

  • Arm wall stretch, 30 seconds per arm x 2

 

mobility wod 08312016

Hips 

  • ~5 minutes, various hip movements and stretches

Glutes

  • Gluteal stretches, 3 sets of 10 second stretches per side

Squats

  • 10 bodyweight squats, held final rep at the bottom for 10 seconds

Elbows:

  • Super 7 from here. I did the weighted exercises with a 3 pound dumbbell plate
  • Captains of Crush, G gripper. 4 sets of 12 reps.
  • Wrist Curl/Reverse Wrist Curl superset, 4 sets of 12 reps at 6 pounds

Notes: just going to begin documenting mobility/stretching work that I’m doing so I can remain consistent with it.