Mobility

Thursday, Apr 1, 2021 – Gilchrist Ruck

“Mobility”

QIC: Wiseguy

PAX:  Ron Swanson, Mofongo, Game Boy, Crab Legs, Little Debbie

Part I: Upper Body, Back, Abs

1. Neck warm-up – yes, no, circles, sides
2. Arm circles
3. Scapular wall slides
4. Elbow clicks
5. Elbow together rotations
6. Can opener – right hip in 90 degrees over left; left hand holds right leg, right shoulder to the ground
7. Side arm raises semi-circular
8. Rolling crucifix – prone to shoulder blades on ground with one hip on ground
9. Good mornings
10. Torso twists
11. Inchworms
12. Twisting tabletop – tabletop, lift one arm and reach across, glutes tight, hips up
13. Dead shoulder circles – “stir the pot” with your arm; legs apart and reach for floor

1. Neck stretch 
2. Side lat stretch
3. Tricep stretch with band pull
4. Seated spine stretch (half-twist)
5. Cobra
6. Child’s pose

Part II: Lower Body

1. Leg swings – forward and back, side to side
2. Hip circle – clockwise and counterclockwise
3. Ankle circle
4. Three-way lunge – reach back; forward, 45 degrees, side
5. Lunge with twist
6. Slow low squat and hold

1. Standing split leg with twist and reach
2. Figure 4 stretch piriformis reach through stretch
3. 90/90 hip stretch and torso twists
4. Pigeon stretch
5. Couch stretch
6. Hamstring stretch – single leg and double leg stretch

COT:

Looking forward to Easter weekend.

Best of luck to those doing the GORUCK events this weekend.

Prayer (Ron Swanson)

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