Mobility Work To Make You Feel 10 years Younger. Jonathan Acosta
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1 Mobility Work To Make You Feel 10 years Younger Jonathan Acosta
2 Mobility Work To Make You Feel 10 Years Younger -How to not move like him -What to do on your off days -Bulletproof your back and shoulders for your next workout -Fix imbalances and keep your body in its 20 s
3 Lower Body Mobility PREP WORK 1. walking, running, jumping, anything that gets the blood flowing. You can use the same quick warmup Run in place Pushup Jump jack Squat 2 rounds FOAM ROLL WORK IT Bands (side of legs) Quads (front of legs) Hamstrings (back of legs) Adductors (inside leg from groin to just above the knee) Buttcheek (lol yes even your butt needs love too! cross over leg and lean into that buttcheek) (both cheeks) Knock out 60 sec on each one. Its gonna hurt but trust me itll feel way better after. Foam rolling is just like getting a deep tissue massage, it hurts but you just have to go through it. 2
4 LACROSSE BALL OR ACCUBALL WORK Piriformis (just like the buttcheek but now you can use the ball) Calves (back of the lower leg) Feet (feet always take alot of load and stress, roll your barefoot over the ball with all your weight) These are the trigger spots. The ones that make you wanna cry when you press them. IT WILL HURT but it will be better over time. 3
5 Mobility Work (the fun stuff) Prisoner squats (make it harder by placing your toes against a wall. Learn to squat with the butt not the knees) Groin stretches (holding the squat at the bottom, elbows pushing the knees apart and stretching the groin) Fire hydrants (on all fours. opening one leg like a dog pees on a fire hydrant and make a circle. forwards and backwards) Lunge twist (lunge with the arms out across like a T. Then twist torwards the leg youre lunging with at the bottom of the lunge) Hip extenstions (keeping the entire foot down on the floor and picking the hips off the ground with a big squeeze at the top) Notes: Knock out 10 reps of each. The stretches should be held for 10 sec. Make sure you take your time and go slow and feel each movement. This is mobility work so it shouldnt be an all out crazy balls to the wall work out think of it like a tune up for your body. If you dont do any mobility work, one day an injury will surface from one of these imbalances. So take care of it before it happens 4
6 UPPER BODY MOBILITY PREP WORK 1. walking, running, jumping, anything that gets the blood flowing. You can use the same quick warmup Run in place Pushup Jump jack Squat 2 rounds FOAM ROLL WORK Back (Laying on your back with a big bear hug and roll to get the rhomboids) T spine (Laying on the roller and stretching overhead where your biceps are next to your ears. Leaving the butt on the floor) Lats ( your sides. Laying sideways like your on the phone and rolling) Shoulders (laying on your shoulder like youre going to sleep) 5
7 LACROSSE BALL OR ACCUBALL WORK Chest ( against the wall roll where the shoulder and chest connect) Back ( lean against the wall and roll around the spots that hurt the most on the upper and lower back) Traps (against the wall around the neck area, tilt head opposite way of side that youre doing) These are the trigger spots. The ones that make you wanna cry when you press them. IT WILL HURT but it will be better over time. 6
8 MOBILITY WORK Pushups ( keeping the elbows closer to the sides instead of flared out) Arm circles (big arm circles forward and backwards, picking up the speed as you get better and more mobile) Bird dog (on all fours picking up the opposite arm and opposite leg holding it for about 3 sec) Wall slides (standing against the wall with the arms straight up keeping the back, butt, elbows, forearms, and hands against the wall. Sliding the elbows down until they are 90 degrees. The better you get at it the more of your body can stay against the wall) Band pull aparts (hold a band with arms straight in front of you, keep the arms straight and pull them apart straight to your sides like a T) Notes: Knock out 10 reps of each. The stretches should be held for 10 sec. Make sure you take your time and go slow and feel each movement. This is mobility work so it shouldnt be an all out crazy balls to the wall work out think of it like a tune up for your body. If you dont do any mobility work, one day an injury will surface from one of these imbalances. So take care of it before it happens 7
9 MOBILITY WORK FOR LOWER BACK PAIN PREP WORK walking, running, jumping, anything that gets the blood flowing. 2. You can use the same quick warmup 3. Run in place 4. Pushup 5. Jump jack 6. Squat THE PROBLEM Lower back pain usually stems from 2 sources. Piriformis issues or SI joint issues. So these following movements ive found to the best and most productive for alleviating and warming up both issues. This can be done anytime or any day but definately should be done before a workout if youre having lower back pain rounds Foam roll: IT bands ( 20 rolls each side) Accuball piriformis (30 sec each cheek) 8
10 Mobility: Fire hydrants (10 forward 10 back, making sure to keep the hips in a straight line) Bird dogs ( 10 each side, 3 sec hold at the top) Glute bridge march (its a hip ext holding at the top, now kick one leg out hold 2 sec then put back down and do the other. 10 each side) Squat squeeze ( Just like the hip ext squeeze place the med ball between your knees and squeeze together as to pop it. slowly squat down while still squeezing till you get to at least parallel and squeeze hard at the bottom and slowly come back up) Plank (20 sec) Hip ext squeeze (preferably with a medicine ball but a foam roller can be used too. Place it in between your knees and squeeze your legs together as to try to pop the ball. Bring your hips up while squeezing your knees together all the way to the top and squeeze hard for 2 sec and slowly bring your hips back down. The movement is slow and your entire lower body should be trembling. Do 10 reps) After you finish this your back should be at least a little unlocked and ready to workout. 9
11 MOBILITY WORK FOR TIGHT AND PAINFUL SHOULDERS PREP WORK 1. walking, running, jumping, anything that gets the blood flowing. 1. You can use the same quick warmup THE PROBLEM Shoulders have tons of things that can go wrong but most of the time its a rotator cuff issue or a weak rear delt issue. 2. Run in place 3. Pushup 4. Jump jack 5. Squat 6. 2 rounds FOAM ROLL: Lats (20 rolls on each side) shoulders (20 on each side) ACCUBALL: Chest shoulder tie in (20 sec where chest meets shoulders) Rear delts (20 sec the back of the shoulders) 10
12 MOBILITY: Arm circles (20 arm circles forward and backwards going faster as you get better) Cuban Rotations (Grab a light weight about 5 to 10lbs and hold them up like a scarecrow. your arms and elbows should be 90 degrees with your hands a little over forehead height. Then let them rotate down as much as you can while keeping the elbows in place. Then bring them back up to the same spot. Thats 1. Do 10 reps) Band pull aparts (grab a band with arms straight in front of you and pull them apart to make a T with your body. Do 15 reps 2 sets) Door stretch ( Stand at a doorway with your arms the same way as a cuban rotation having only your forearm, hand, and elbow against the doorway and step into the doorway with the same leg that has the arm attached to the door. Then step back and lower your arm a few inches then the starting point and repeat. Then raise your arms higher than the starting point and repeat. ) Reverse door stretch ( same way as the one above but with your arm upside down. Having the backside of your forearm, elbow, and hand against the doorway) 11
13 Exercise Glossary Foam Roll: IT band Hamstrings Quads Adductors 12
14 Foam roll and acuball work Piriformis Back Chest Lats 13
15 Bird dog Band pull aparts Wall Slides Fire hydrants 14
16 Groin Stretch Cuban Rotations 15
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