Union Mobility

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Union Mobility – Saturday – 04142018

Mobility Pieces:

Upper Body:

Pec Minor Smashing (w/ lacrosse ball)

Banded Partner Bully Stretch

Lat Smashing (w/ foam roller)

Single Arm Tempo Arnold Press: 3 x 6/side (five second hold at the top, five second descent)

Lower Body:

Glute Smashing (w/ lacrosse ball)

TFL Smashing (w/ lacrosse ball)

Duck Walk: Accumulate Fifty Meters (keep the hip crease below the knee and swivel from side to side to walk)

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Union Mobility – Saturday – 04072018

Mobility Pieces:

Upper Body:

Posterior Shoulder Smashing (w/ lacrosse ball)

Banded Lat Stretch (accumulate two minutes per side)

Elevated Childs Pose (on a box; accumulate two minutes)

Lower Body:

Plantar Fascia Smashing (w/ lacrosse ball)

Anterior Shin Smashing (on box w/ soft lacrosse ball)

PVC Pipe Squat Calf Smash (performed w/ PVC pipe behind knees in the bottom of a squat)

Barefoot Walk on Toes: 3 x 20m

… superset with…

Barefoot Walk on Heels: 3 x 20m

The above is intended to be some ankle strength/stability work. Athletes will work down and back in the back room alternating between walking on the toes (like you’re wearing heels) and then walking on the heels (with the toes pulled up towards the face).

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Union Mobility – Saturday – 03172018

Mobility Pieces:

Upper Body:

Barbell Quickie (performed with a barbell on the rack)

Thoracic Expansion

YTI Shoulder Stability: 3 x 10 (per position)

Use a two and a half pound weight for the above.

Lower Body:

 

Hamstring Smashing (performed with a barbell on the rack)

Weighted Forward Fold (accumulate three minutes)

Clam Shells (accumulate fifty repetitions per side)

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Union Mobility – Saturday – 03102018

Mobility Pieces:

Upper Body:

Pec Minor Smashing (w/ lacrosse ball)

Partner Banded Bully Stretch

Tempo Dumbbell Bench Press: 4 x 6 (five second descent, five second hold at the top)

The above is intended to be a stability piece for the shoulders; this is not intended to be a bro lifting session. The weights should reflect this intent.

Lower Body:

IT Band Smashing (w/ foam roller)

TFL Smashing (w/ lacrosse ball)

Glute Bridges: Accumulate Thirty Repetitions (w/ a five second squeeze at the top)

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Union Mobility – Saturday – 03032018

Mobility Pieces:

Double Lacrosse Ball Snow Angel

Alternate with the Banded Lat Stretch; meaning athletes will perform the above mobility piece twice (because it isn’t unilateral).

Banded Lat Stretch

Static Hang from Pull Up Bar (accumulate three minutes)

Adductor Smashing (w/ kettlebell)

Suprapatellar Pouch Smashing (w/ kettlebell)

Tempo Kang Squats: 3 x 6 (five second descent, five second hold in the bottom)

Keep the above less than 95/63 pounds. Focus entirely on position. Athletes may partner up and work together for this component.