October 4, 2018 – Functional Mobility

October 4, 2018 – Functional Mobility

A. Ankles

Ankles
Test – Knee to wall
2 min Lacrosse in calf/side
Then:
2 sets of –
30s Goblet squat hold @16kg+
8 x side ankle inversions
5 x distraction pistols
Retest
Scoring: Not Scored

B. Quads

Quads
Quads
Test – Wall Couch
2 min BB smash
2 sets of –
5 x KB Psoas hip ext
10/side x Distraction lunges
15 Glute bridge
Retest
Scoring: Not Scored

C. Thoracic

Thoracic
Test – Crouching Thoracic Extension
60s weighted foal roll smash
2 sets of:
6 x bent arm wall rotation lunge
8 x floor angels
6 wall cat cows
Retest
Scoring: Not Scored

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