Basic Loaded Mobility Routine (FREE DOWNLOAD)

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JUMP TO PART 1 - 6 PATTERNS - 4:48

JUMP TO PART 2 - THE ROUTINE - 19:23

THIS IS A GENERAL ROUTINE - 0:27
Adapt and change this routine to suit you.

THANKS TO EMMET LOUIS - 1:07
Loaded stretching:
https://www.youtube.com/watch?v=askyPISMogs
Emmet's Channel:
https://www.youtube.com/channel/UCVaACTqzXeU07ebURib1xwA

MY FULL BODY STRETCHING ROUTINE:
https://www.youtube.com/watch?v=pfPlp1Ql1Hs

FLEXIBILITY vs MOBILITY - 2:02
FitnessFAQs video:
https://www.youtube.com/watch?v=y_bNVO4MNHQ
Becoming A Supple Leopard:
http://www.mobilitywod.com/the-supple-leopard/

BE CAREFUL - 3:10
Take it easy with these exercises. They are more intense than flexibility and static stretching.

PART 1 - 6 PATTERNS - 4:48

WARM UP - 5:48
Perform 1 round of the following using the full routines.
Ido Band Warm Up:
https://www.youtube.com/watch?v=1YHIV4a81Os
Ido Scapula Warm Up:
https://www.youtube.com/watch?v=y4Wo095zPnc
My Wrist Warm Up:
https://www.youtube.com/watch?v=5lStKMq5Chc
Ido Squat Clinic:
https://www.youtube.com/watch?v=lbozu0DPcYI
Then:
10 BW Squats, 10 Side to Side Squats, 10 BW Good Mornings.

OVERHEAD (Shoulder Flexion) - 6:21

Active Cat Stretch (Elevated):
https://www.youtube.com/watch?v=qM_sLO4lyH4
Bridge:
https://www.youtube.com/watch?v=U-cBuYnVJBI
Shoulder Dislocates:
https://www.youtube.com/watch?v=7NbuQdGdXH8

BEHIND BACK (Shoulder Hyperextension) - 8:02

Table Rocks:
https://www.youtube.com/watch?v=Hv8szNa1xJc
Thoracic Bridge:
https://www.youtube.com/watch?v=qry8-R2SqII
German Hang:
https://www.youtube.com/watch?v=5KaDOUeMY98

HAMSTRING (Hip Flexion) - 10:16

Jefferson Curl:
https://www.youtube.com/watch?v=nYS0R4c3qCA
Single Leg Straight Leg Deadlift:
https://www.youtube.com/watch?v=5oiKWA-K6-g
Head to Toe:
https://www.youtube.com/watch?v=3HVsDRjOHqU

HIP FLEXOR (Hip Extension) - 12:03

Active Lunge:
https://www.instagram.com/p/BBkuM8eudLJ/?taken-by=emmetlouis
https://www.instagram.com/p/BFyn1LQudL8/?taken-by=emmetlouis
Natural Leg Extensions:
https://www.youtube.com/watch?v=jIqFf1UgB0A
Active Front Split Hold:
https://www.youtube.com/watch?v=mOiqD7SqVXc

MIDDLE SPLIT (Hip Abduction/Adduction) - 14:35

Horse Squat:
https://www.youtube.com/watch?v=0JApz7PKMbw
Straddle Ups:
https://www.youtube.com/watch?v=qp6ioYw6I6c
Seated Good Mornings:
https://youtu.be/cP_touxFXQ8?t=4m26s

SQUAT (Glute) - 17:19

Four Position Lifts:
https://www.youtube.com/watch?v=tAiCs7EafWM
Active Pigeon Hold:
https://www.youtube.com/watch?v=2v4BFOQ58F8
Just Squat:
Just rest or perform a routine like Ido's squat clinic as linked above.

ROUTINE - 19:23

SUMMARY - 22:50

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See you in the next video!

Видео Basic Loaded Mobility Routine (FREE DOWNLOAD) канала Tom Merrick