Copyright 2012 the Forged Athlete LLC

Size: px

Start display at page:

John Willis
5 years ago
Views:

2 THE LEGAL STUFF The information presented herein is in no way intended as medical advice or to serve as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the course of these workouts, you are agreeing to accept full responsibility for your actions. By beginning the following workouts, you recognize that despite all precautions on the part of The Forged Athlete LLC, and Travis Stoetzel, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against The Forged Athlete LLC, and Travis Stoetzel and their respective affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of your program. All rights reserved. No part of this manual may be reproduced (by any means) without the expressed written permission of Travis Stoetzel. This manual is being offered for education and information purposes only. There is inherent risk with any physical activity. Please consult your physician before starting this (or any) exercise program. The Forged Athlete, LLC or Travis Stoetzel cannot be held responsible for any injury that may occur while participating in this program. Copyright 2012 the Forged Athlete LLC Resistance Band Stretching and Mobility Work For Advanced Performance

3 When it comes to building up more mobility, I ve found that when you implement the use of resistance bands, you not only open up a whole new world in regards to different exercises and variations you can use for stretching and mobility, but your overall mobility is increased by an accelerated rate. Implementing resistance bands to assist with your stretching and mobility work is great for both beginners and advanced athletes and lifters. There are two guys that have been a huge influence on helping me with my mobility training and for this, I must give credit to Dave The Band Man Schmitz for being the originator of bringing band training to the forefront in regards to sports and athletic training as his expertise and overall resistance band training knowledge is second to none. I must also give a ton of credit towards non other then Mr. Mobility WOD himself, Kelly K-Star Starrett for his innovative and mind blowing expertise in regards to mobility training for athletic performance. His contributions to the fitness industry in regards to mobility and advanced recovery methods has been absolutely nuts. If it wasn t for these two great minds, I would not have been able to compile such a great list of awesome mobility exercises and variations for you below. The bands I personally use. From the very beginning, I ve always been a huge fan of Performax Bands. These are the same bands Dave The Band Man Schmitz uses and promotes as well. These have always been my go-to bands and I will continue to use these forever. However, there are many brands out there you can find that are similar and you can choose what ever type of band you want. To find out more info on Performax Bands, GO HERE. ***If you re just going for personal use, I would recommend the Beginner s Band Package which includes one of each of the bands you ll need. This package also contains all the bands needed for your mobility / stretching needs. Below I have listed out all of the essential upper, lower, and full body mobility and stretching movements that when implemented into your training program will help take your overall performance to new heights.

your shoulder blades. Keep your arms straight then raise them over your head keeping tension on the band.

4 Upper Body: CLICK HERE FOR UPPER BODY BAND MOBILITY VIDEO Shoulder Dislocators: Start with a band with your hands just a little bit wider then your shoulders Start by pulling the band apart slight so you have tension in your shoulder blades. Keep your arms straight then raise them over your head keeping tension on the band. Go all the way down to your butt then rotate back up over your head down to your hips. Repeat this motion for reps

either to the right or left and hold that stretch for 3-5 secs per

5 Side To Side Lat Stretch: Start with your hands a little bit wider then shoulder width Raise arms over head keeping them straight Pull either to the right or left and hold that stretch for 3-5 secs per side. Keep alternating sides for about secs Single Arm Shoulder Dislocaters:

Pass back overhead with either both arms or come back with the same arm overhead This is a great

6 These are exactly like shoulder dislocators except now when you pass overhead, you will pass overhead with one arm while the other arm is off to the side. Pass back overhead with either both arms or come back with the same arm overhead This is a great variation for beginner s that lack the shoulder mobility needed for regular shoulder dislocators Repeat on each side x reps each Rack / Tricep Stretch

Start by grabbing the band with BOTH hands while

the tension low on the band as you pull it up and over

hand in the band, stand tall keeping tension in your

secs then lift your leg up to release tension in the

7 Start by grabbing the band with BOTH hands while stepping on the band with one leg Lift your leg to keep the tension low on the band as you pull it up and over into position to avoid injuring your shoulder With your hand in the band, stand tall keeping tension in your core while you keep your elbow up high Hold for secs then lift your leg up to release tension in the band before getting out of the rack position Looping Your Hand Into The Band

Shoulder / Chest Complex (Attached) With the band attached to a pull up bar or squat rack, loop your hand into the band Turn you body away from the anchor point do NOT keep tension in your shoulder,

8 Shoulder / Chest Complex (Attached) With the band attached to a pull up bar or squat rack, loop your hand into the band Turn you body away from the anchor point do NOT keep tension in your shoulder, just turn your body Keep your shoulder and chest loose as you rotate away from the anchor point As you hold this position, slowly internally and externally rotate your hand by turning your palm up and down. Hold for secs then repeat on the other side Open Lat / Shoulder / Lower / Upper Back Complex (Attached):

the attached side, use you body to create tension Externally and Internally rotate your hand while holding the stretch

9 With the band attached to a pull up bar or squat rack, loop your hand into the band While facing the anchor point of the band, sit your butt back and down while reaching out with the attached arm Make sure you relax your back and shoulder on the attached side, use you body to create tension Externally and Internally rotate your hand while holding the stretch position Hold for secs then repeat on your other arms Open Lat / Shoulder / Lower / Upper Back Complex VARIATON (Attached):

up with your free hand and grab your opposite wrist / forearm and push down to create more tension on your attached shoulder Externally and Internally

10 With the band attached to a pull up bar or squat rack, loop your hand into the band While facing the anchor point of the band, step back with the SAME leg while you drop down into a half lunge position Make sure you relax your back and shoulder on the attached side, use you body to create tension Reach up with your free hand and grab your opposite wrist / forearm and push down to create more tension on your attached shoulder Externally and Internally rotate your hand while holding the stretch position Hold for secs then repeat on your other arms Full Body: CLICK HERE FOR FULL BODY BAND MOBILITY VIDEO

Shoulder Dislocators in Sumo: Start by sitting down

squat position, perform regular band dislocators

solid mobility in the hips, low and upper back

11 Shoulder Dislocators in Sumo: Start by sitting down into a sumo squat position While holding a sumo squat position, perform regular band dislocators This will be challenging for people that don t have solid mobility in the hips, low and upper back Looping BOTH Hands Into The Band: Kneeing Prayer (Attached):

Start by looping BOTH hands into an attached band Go down onto both knees and with arms attached, reach over your head while pushing your head and torso down towards the ground At the same time, sit

12 Start by looping BOTH hands into an attached band Go down onto both knees and with arms attached, reach over your head while pushing your head and torso down towards the ground At the same time, sit your hips back and down Relax your back, shoulders and lats your goal is to lengthen out your whole back side as much as possible Let gravity and your own bodyweight to pull you down to create tension Hold for secs Full Extended Prayer Shoulder / Lats / Chest / Core (Attached):

13 Start by looping BOTH hands into an attached band Go down onto both knees and with arms attached, reach over your head while pushing your head and torso down towards the ground Instead of sitting you hips back, extend your hips forward Just relax your whole body and hold this extended position for secs ***This should only be done by advanced lifters and athletes that have a solid base level of strength and mobility in their shoulders NOT for people with poor shoulder health*** Sumo + Overhead Reach (Attached):

Hold this position while relaxing your whole upper body while also pushing your hips down

14 Start with both hands looped into an attached band facing the anchor point Starting with tension already in your lats and shoulders from the band, sit down into a deep sumo squat Hold this position while relaxing your whole upper body while also pushing your hips down and back while also forcing your knees out Hold for secs Sumo + Direct Overhead Reach (Attached):

body while also pushing your hips down and back while also forcing your knees out Make sure your weight is back on your

15 Start with both hands looped into an attached band with your body placed directly underneath the anchor point Starting by sitting down into a deep sumo squat while reaching your arms overhead Hold this position while relaxing your whole upper body while also pushing your hips down and back while also forcing your knees out Make sure your weight is back on your heels Hold for secs Lower Body: CLICK HERE FOR LOWER BODY BAND MOBILITY VIDEO Supine Hammy Stretch Low Back Complex Across:

Start by laying down on the ground with one foot pushing against the wall make

your other leg into a band If your stretching your LEFT leg, loop your LEFT hand

your body with your RIGHT hand Pull your foot down to the ground while slightly

Perform small reps of extending and flexing your leg trying to stretch your

16 Start by laying down on the ground with one foot pushing against the wall make sure the foot stays in contact with the wall to prevent hip rotation Double loop your other leg into a band If your stretching your LEFT leg, loop your LEFT hand into the band Pull the band back behind your head while pulling your leg across your body with your RIGHT hand Pull your foot down to the ground while slightly extending your leg by pushing your through your heel. Perform small reps of extending and flexing your leg trying to stretch your hammy a slight bit more each rep Repeat by reps then switch sides Supine Hammy Stretch Low Back Complex Open:

Start by laying down on the ground with one foot pushing against the wall make sure the foot stays in contact with the wall to prevent hip rotation Double loop your

body to the outside with your LEFT hand Pull your foot down to the ground while slightly extending your leg by pushing your through your heel.

17 Start by laying down on the ground with one foot pushing against the wall make sure the foot stays in contact with the wall to prevent hip rotation Double loop your other leg into a band If your stretching your LEFT leg, loop your RIGHT hand into the band Pull the band back behind your head while pulling your leg away from your body to the outside with your LEFT hand Pull your foot down to the ground while slightly extending your leg by pushing your through your heel. Perform small reps of extending and flexing your leg trying to stretch your hammy a slight bit more each rep Repeat by reps then switch sides Supine Hammy Stretch Low Back Complex Neutral:

18 Start by laying down on the ground with one foot pushing against the wall make sure the foot stays in contact with the wall to prevent hip rotation Double loop your other leg into a band If your stretching your LEFT leg, you ll grab the band with BOTH hands Pull the band back behind your head while straightening you leg up towards the ceiling Pull back on the band to increase tension Perform small reps of extending and flexing your leg trying to stretch your hammy a slight bit more each rep while pulling back on the band Repeat by reps then switch sides Hip Flexor Facing (Attached):

attached leg down on one knee Roll your hip forward on the attached side by relaxing your hip flexor and squeezing

19 Start with a band attached to either a squat rack or wall that s about hip height and no higher Put on leg into the band and pull the band all the way up into your crotch while facing the anchor point Kneel down on one leg with the attached leg down on one knee Roll your hip forward on the attached side by relaxing your hip flexor and squeezing your glute Do not arch back, keep your chest up tall and keep core tight Hold for secs and repeat on the other side

Hip Flexor Away (Attached): Start with a band attached to either a squat rack or wall that s about hip height and no higher Put on leg into the band and pull the band all the way up into your crotch

20 Hip Flexor Away (Attached): Start with a band attached to either a squat rack or wall that s about hip height and no higher Put on leg into the band and pull the band all the way up into your crotch while facing AWAY from the anchor point Kneel down on one leg with the attached leg down on one knee Roll your hip forward on the attached side by relaxing your hip flexor and squeezing your glute Do not arch back, keep your chest up tall and keep core tight Hold for secs and repeat on the other side Cossack Squat / Lunge Complex (Attached):

Start with having a band attached to either a squat rack or a

Loop both hands into the band while facing the anchor point

keeping arms extended, chest up and out, hips pushed back with

side. Focus on keeping your knees OUT and having the weight back

21 Start with having a band attached to either a squat rack or a wall at about hip height. Loop both hands into the band while facing the anchor point Start by sitting back into a deep Cossack squat feet wide While keeping arms extended, chest up and out, hips pushed back with the weight back on your heels, slowly switch over to the other side. Focus on keeping your knees OUT and having the weight back on your heels. Don t let your back round out keep your chest up Repeat by 10 reps / side Sumo Sit Backs (Attached):

back into an deep sumo squat position Focus on keeping your knees OUT and having the weight back on your heels Don t let your back round out keep your chest up Hold

22 Start with having a band attached to either a squat rack or a wall at about hip height. Loop both hands into the band while facing the anchor point Start by pushing your hips back and reaching forward towards the anchor point From here, push your hips back into an deep sumo squat position Focus on keeping your knees OUT and having the weight back on your heels Don t let your back round out keep your chest up Hold for about 10 secs then push up through your heels back to the start position Sit back down into a deep sumo position and repeat this for reps Pistol Squat Mobility CLICK HERE FOR VIDEO ACCESS OF PISTOL SQUAT MOBILITY DRILLS 1. Pistol Squat Hold

Start by looping BOTH of your hands into an attached band, preferably with an anchor point above your head Next, make sure your far enough away from the anchor point of the band so that when you

23 Start by looping BOTH of your hands into an attached band, preferably with an anchor point above your head Next, make sure your far enough away from the anchor point of the band so that when you squat down, the band pulls you a bit forward From here, squat down into a pistol squat keeping your right leg out straight You do NOT need to keep it off the ground, you can let it rest OR you can keep it up Keep your weight on your left heel while pushing your left knee out Hold this position for secs then stand up easy Repeat on the other leg 2. Pistol Squat Sits

into a pistol squat position Then instead of keeping your leg out straight, cross your left leg across your right.

24 Start by looping BOTH of your hands into an attached band, preferably with an anchor point above your head Next, make sure your far enough away from the anchor point of the band so that when you squat down, the band pulls you a bit forward From here, squat down into a narrow stand squat feet are together or at least 6 inches apart From here reach out with your left leg to get yourself into a pistol squat position Then instead of keeping your leg out straight, cross your left leg across your right. You do NOT need to keep it off the ground, you can let it rest OR you can keep it up Keep your weight on your right heel while pushing your right knee out Hold this position for secs then slowly go back into your narrow stance squat Stand up easy then repeat on the other leg

25 Sample Mobility Routines Routine A Full Body Focused 1A) Go Through FULL Monster Mobility Complex x 1 Time 1B) Shoulder Dislocators x 25 1C) Side To Side Lat / Shoulder Complex x 20 1D) Rack / Tricep Stretch x secs / side 1E) Shoulder Dislocators in Sumo x 20 1F) Hip Flexor Facing x secs / side 1G) Hip Flexor Away x secs / side 1H) Sumo Sit Backs x secs 1I) Pistol Squat Holds x secs / leg Routine B Upper Body Focused 1A) Go Through FULL Monster Mobility Complex x 1 Time 1B) Shoulder Dislocators x 25 1C) Side To Side Lat / Shoulder Complex x 20 1D) Rack / Tricep Stretch x secs / side 1E) Shoulder / Chest Complex (Attached) x sec / side 1F) Open Lat / Shoulder Complex (Attached) x sec / side 1H) Kneeing Prayer (Attached) x secs 1I) Full Extended Prayer Shoulder / Lats / Chest / Core (Attached) x 60 secs

26 Routine C Lower Body Focused 1A) Go Through FULL Monster Mobility Complex x 1 Time 1B) Supine Hamy Low Back Complex Across x sec / side 1C) Supine Hamy Low Back Complex Open sec / side 1D) Supine Hamy Low Back Complex Neutral x sec / side 1E) Hip Flexor Facing (Attached) x sec / side 1F) Hip Flexor Away (Attached) x sec / side 1G) Cossack Complex (Attached) x sec / side 1H) Sumo Sit Backs (Attached) x sec / side 1I) Pistol Squat Holds x secs / leg 1J) Pistol Squat Sits x secs / leg How To Use These Mobility Exercises BEST? The best way to use these is to actually use them. Funny I say that, but most people neglect mobility all together which is why it becomes such an issue. Bottom line - Everyone is different, so what I generally say is to do is to choose 3 maybe 4 of the movements above and focus on using just those 4 before you hit up your training session What I like to do is tailor the mobility work I do before a training session towards that session. So for example, if I know I ll be squatting in my session, I m going to make sure I m hitting some hip, low back, and hammy work before my session. The same would go for an upper body session. The beauty of it all is, you can use what you need to. Just tailor it to what you need help with best. The routines supplied above would be better used for an off day mobility session vs. a training session. When it comes to cool downs, mobility and stretching work are a must. You can use the same movements that I provided above that you implemented into your warm up routines within your cools downs as well.

27 Depending on how much you need to improve with your overall mobility, I typically go through the same warm up routine I used for the warm up stretching / mobility, but just hold the different stretches for longer periods of time. Typically for a warm up, you ll hold the movements much shorter as you contract and relax while going through the movements, but for cool downs I ll statically hold the positions for secs. If you re crunched for time, I typically recommend you go through the monster mobility circuit one time through before your workout then to use the band mobility routines listed above as your cool down. It s up to you and will be different for everyone. For example, if you have weak and tight shoulders, you may want to focus more on your shoulders in regards to what you do for your warm up and cool down regardless of what you do for your workout that day. You can never do too much mobility and stretching work. In Closing: Bottom Line use the movements I ve provided above as reference to help you improve your overall mobility and ultimately increase your performance. True increases of mobility comes down to the amount of time and focus you put in to it. Just like with building strength, losing fat, or building up more muscle, you will have to be patient, but at the same time, mobility and stretching just as you do your workouts. It will take time for your body to improve in overall mobility so the most important thing to think about is to stay consistent with your mobility work and treat it just as your regular training as I mentioned. I for one like to do Mobility Only sessions where I may come in on an off day or even a few hours after a regular training session just to go through more mobility. It can t hurt. For these, just use one of the 3 templates I have laid out above as a stand alone session in itself. These sessions work great for Deload weeks or for when you re feeling extremely beat up from your normal training sessions. Don t ever underestimate the shear power of a mobility session. The bottom line is when you treat mobility work just as you do with your normal training, you ll notice HUGE gains and increases in performance. Mobility and stretching work are that important! Now go out and make it happen! Make sure to implement these mobility movements into your training ASAP. As Always, Live and Train Aggressive!

The Aggressive Strength Training Guide Travis Stoetzel is a hardcore and aggressive strength coach located in Omaha, NE where he owns and operates The Forged Athlete Gym, which caters to highly

28 The Aggressive Strength Training Guide Travis Stoetzel is a hardcore and aggressive strength coach located in Omaha, NE where he owns and operates The Forged Athlete Gym, which caters to highly dedicated athletes and serious lifters. Below you can gain knowledge insight on the various tools and resources he uses to help turn his clients and athletes into strong, jacked, and athletic soldiers. The section below showcases the other various strength and conditioning programs and products he has created and uses to help people all across the world get results. Connect With Me Below: Facebook / Twitter / YouTube / Lean And Mean Blueprint

Hardcore Workout Finishers are the BEST way to finish off your workouts by using quick and effective circuits, supersets, and other combos of high impact movements

29 Are YOU Finishing OFF YOUR WORKOUTS HARDCORE? It s time you start! This manual is by far one of my BEST creations ever as this collection of 31 HARDCORE Workout Finishers can be implemented into any training program out there. Hardcore Workout Finishers are the BEST way to finish off your workouts by using quick and effective circuits, supersets, and other combos of high impact movements to help shred fat, increase conditioning, build power, and build muscle. Ion addition to the 31 Hardcore Workout Finishers, there s a ton of bonus finishers that include sleds, prowlers, sandbags, and other hardcore tools. CLICK HERE FOR MORE INFO ON HARDCORE FINISHERS

If you love to train hard and want a serious challenge, this is it! This program spans over 40 total weeks and will put anyone to the test.

30 The Bags, Bells, and Bodyweight Training System The System Travis created built upon years of in-the-trenches work with his clients and himself. This is for SERIOUS trainees that combine the use of kettlebells, bodyweight, and sandbags to help construct serious gains in muscle, strength, power, and athleticism. If you love to train hard and want a serious challenge, this is it! This program spans over 40 total weeks and will put anyone to the test. If you re serious about getting lean while building strength and power all at the same time, this is the perfect blend of kettlebells, sandbags, and bodyweight training. Exceptionally great for MMA fighters, wrestlers and other combat athletes including fire, military, a law enforcement personnel.

PROJECT: Mobile and Hostile Bodyweight Training System: If you re low on resources as far as weight training equipment goes, this is your NO EXCUSES problem solver!

31 PROJECT: Mobile and Hostile Bodyweight Training System: If you re low on resources as far as weight training equipment goes, this is your NO EXCUSES problem solver! I originally created this program for a Brazilian Professional Football team and when I went down south to train them, we had ZERO equipment to work with. The results A Brazilian Football National Championship! Whoever chooses to go through this whole system will become stronger, faster, highly conditioned, and more explosive. This is a great program for people on the go with limited options for equipment. This is ideally made for MMA fighters, wrestlers, football players, and other power / combat athletes. All serious lifters welcome!

com you get access to me as well as the other like-minded members of our hardcore strength and

32 Want To Train With Other Focused and Determined Hardcore Lifters and Athletes? As a member of TrainAggressive.com you get access to me as well as the other like-minded members of our hardcore strength and conditioning community. You ll get 2 different strength and conditioning programs each and every month + tons of new fresh new training content! Click HERE to find out more info!

Ultimate upper body finishers

Ultimate upper body finishers These finisher were specially created to help add on a nice finishing touch to your upper body focused workouts. They ve been tweaked and tested and have been shown to produce some serious results! All