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Mobility Programs

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Vivien savioz
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15 views

Mobility Programs

Uploaded by

Vivien savioz
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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ANKLE MOBILITY PROGRAM

Reps/Sets/Time
Reps/Sets/Time

EXERCISE EXERCISE

FOOT MANIPULATION with ball DORSI FLEXION from HK

1 30-60s each side 5 1-2min each side

SOLEUS MANIPULATION with KB CLASSIC CALF STRETCH

2 30-60s each side 6 1-2min each side

CALF MANIPULATION with Ball

3 30-60s each side 7

TIBIALIS ANTEROR MANIPULATION with Ball

4 30-60s each side 8


HIP MOBILITY PROGRAM

Reps/Sets/Time
Reps/Sets/Time

EXERCISE EXERCISE

QUAD FOAM ROLLING LONG ADDUCTORS STRETCH

1 1-2 min each side 5 1-2min

ADDUCTORS FOAM ROLLING HIP EXTERNAL ROTATION STRETCH

2 1-2 min each side 6 1-2min each side

PIRIFORMIS MANIPULATION HK KB Windmil Elbow to Front Foot

3 1-2 min each side 7 1-2min each side

WALL RECTUS FEMORIS STRETCH

4 1-2 min each side 8


THORACIC SPINE MOBILITY PROGRAM

Reps/Sets/Time
Reps/Sets/Time

EXERCISE EXERCISE

TS Foam Rolling with Cross Friction Quadruped TS Rotation

1 2min 4 2 x 12-15 reps each side

TS Extension

2 15-20 reps 5

TS Rotation

3 2 x 12-15 reps each side 6

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