Lower Body Mobility Drills (Pre-Workout) - All Strength Training

Lower Body Mobility Drills (Pre-Workout)

*Note: drills are to be done dynamically with a large range of motion, and are not held in a stretch.

Kneeling Hip Circle

? On all fours, tuck one

hip to your glute

? Make large circles with

floor knee both

clockwise and forward

and back

? Performs 20 reps each

direction/leg

Leg Swing 1

Leg Swing 2

Rollover to V-Sit

? Brace one hand on a

support object

? Swing one leg forward

and back, staying

straight at the knee

? Perform 10 reps on each

leg

? Same as leg swing 1, but

swing inside and outside

? Lead swing with heel

? Perform 10 reps on each

leg

? Sit on floor, roll back

& tuck knees to chest,

touch toes to floor

? Roll forward, spread

legs wide into a V

shape

? Stay straight at knee

& reach forward

? Perform 10 reps

Lower Body Self-Myofascial Release Techniques (Pre-Workout)

*Note: spend 30 seconds per side, per area and focus on the most sensitive spots for best results.

Foot

Gluteus

Lower Back

Quadriceps

? Roll the ball down the

center of the foot from

heel to toe and back,

stopping on trigger

points

? Repeat along both

edges of the foot

? Sit on the ball placing it

to the side of the

tailbone

? While rolling forward

and back, rotate hips so

that the ball moves

toward the hip

? Same as the glute, but

begin with the ball to the

side of the lumbar spine

? CAUTION: Do not use

ball directly on the spine

? Lie facedown on a

foam roller placed

below the hip

? Roll from hip to just

above the kneecap

? Rotate hips to target

different areas while

rolling

MOBILITY AND FLEXIBILITY, PROPERTY OF ALL STRENGTH TRAINING, REVISED 2016

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Lower Body Self-Myofascial Release Techniques (Pre-Workout) continued:

IT Band

Adductor/VMO

? Same as the quad, but

rolling the outside of

the thigh with the

foam roller

? Straddle foam roller

running parallel to torso

? Keep knee level with hip,

roll from hip to knee

while keeping leg as

straight as possible

Calf

? Place foam roller on the

upper calf below the

knee

? Lift hips off of the floor

and roll towards the

ankle

? Turn toes in & out to

target different areas

while rolling

Lower Body Static Stretches (Post-Workout)

*Note: for best results, perform static stretching AFTER strength training sessions.

Quad/Hip

Glute/Piriformis

Lower Back

Hamstring

? Place top of rear foot

on bench and knee on

floor or a rolled up mat

? Bend front knee while

keeping the lower back

in a neutral position

? Place ankle over the

lower thigh of the

opposite leg

? Grab back of leg and pull

knee towards chest

? Bend knee at 90 degrees

? Grab outside of knee with

opposite hand

? Pull knee across body

toward floor, keeping

shoulders on the floor

? Lie on back with band

around arch of foot

? Keep lower back on

the floor and pull your

leg towards your

chest without bending

at the knee

MOBILITY AND FLEXIBILITY, PROPERTY OF ALL STRENGTH TRAINING, REVISED 2016

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Upper Body Mobility Drills (Pre-Workout)

*Note: drills are to be done dynamically with a large range of motion, and are not held in a stretch.

Shoulder Dislocate

Band Pull-Aparts

Band Pulldown

? Begin with band at hips,

stretched at arms length

? Keeping tension on the band,

extend arms overhead

? Keep going until band is behind

hips, arms do not bend

? Perform 10 reps

? Begin with band at chest, no slack

in the band

? Pull apart with straight arms until

band hits the chest

? Squeeze shoulder blades and

return to the start

? Perform 10 reps

? Begin with band held

overhead, no slack in the band

? Pull out and down until band

hits the upper back

? Squeeze shoulder blades and

return to start

? Perform 10 reps

Upper Body Self-Myofascial Release Techniques (Pre-Workout)

*Note: spend 30 seconds per side, per area and focus on the most sensitive spots for best results.

Pecs

Lats

Upper Back

T-Spine

? Roll the ball across the

upper pecs below the

collarbone, stopping

on trigger points

? Repeat along both

sides of the chest,

moving the ball several

times

? Lie on your side with a

foam roller under the

armpit

? Roll toward the hip,

stopping at the bottom of

the ribs

? Rotate hips to target

different areas while

rolling

? Lie on your back with a

foam roller under the

shoulder blades

? Roll up and down the

shoulder blades, rotating

the hips as you go

? Lie on your back with

a foam roller in the

middle of your spine

? Exhale as you try to

put your head to the

floor

MOBILITY AND FLEXIBILITY, PROPERTY OF ALL STRENGTH TRAINING, REVISED 2016

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Upper Body Static Stretches (Post-Workout)

*Note: hold each stretch 30-60 seconds in a GENTLE stretch position. Do not force the stretch.

Pecs

Lats

Neck

Upper Traps

? Position body next to

rack or wall with one

arm bent at 90 degrees

? Gently press elbow

into rack/wall while

turning away

? Position body next to a

rack with the nearest hand

holding onto the rack at

waist level, the other hand

at shoulder level

? Push hips out to the side

until a stretch is felt in the

higher arm

? Sit up tall with one hand

behind the lower back

? Gently grab across the

head and pull the head so

that the ear moves

toward the same-side

trap

? Try to keep your shoulder

down

? Same start position as

the neck stretch

? Pull head as though

you are trying to tuck

your ear into your

armpit

For more videos on flexibility and mobility, check out:

All Strength Training Flexibility & Mobility

MOBILITY AND FLEXIBILITY, PROPERTY OF ALL STRENGTH TRAINING, REVISED 2016

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