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Supple Leopard Mobility Notes

The document provides instructions for a comprehensive mobility routine targeting 12 areas of the body. It lists mobilization techniques using tools like foam rollers, balls, and bands. Some key techniques include thoracic spine extensions, shoulder rotations, hip external rotations, quadriceps smashes, and calf stretches. Guidelines recommend testing ranges of motion, exploring different positions, and dedicating at least 2 minutes per area in each session.

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3K views4 pages

Supple Leopard Mobility Notes

The document provides instructions for a comprehensive mobility routine targeting 12 areas of the body. It lists mobilization techniques using tools like foam rollers, balls, and bands. Some key techniques include thoracic spine extensions, shoulder rotations, hip external rotations, quadriceps smashes, and calf stretches. Guidelines recommend testing ranges of motion, exploring different positions, and dedicating at least 2 minutes per area in each session.

Uploaded by

btwx
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as TXT, PDF, TXT or read online on Scribd
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The Mobility Systems (in order of priority) ---------------------------------------------Joint mechanics -Sliding-surface dysfunction -Muscle Dynamics The Mobilization Methods

---------------------------------------------Pressure Wave -contract and relax -banded flossing

Programming for Mobility ---------------------------------------------getting into bottom position of squat -setting up for deadlift -overhead press position -undoing the damage of seating down for the majority of the day -spend no less than 2 minutes -choose only 3 areas per session

Rules of Mobility ---------------------------------------------Test and Retest -If it feels sketchy, its sketchy -No Days Off -Make mobility realistic -Always mobilize in a good position -Dont get stuck in One position, explore your business

Mobility Tools ---------------------------------------------Thoracic Spine (Area 1) **-T-Spine Smash Extension (with roller) pg 551 ---------T-Spine Smash Side Roll (with roller) pg 557 **-T-Spine Double lacrosse ball pg 558 ---------T-Spine Plate Smash pg 560 **-T-Spine smash: overhead extension bias pg 561 -T-Spine smash: Lacrosse Ball extension bias pg 564 -T-Spine smash: overhead extension bias (advanced) pg 566 -T-Spine smash: overhead extension bias with lacrosse(advanced) pg 569 -T-Spine keg: global extension (additional ROM) pg 569 -T-spine Keg: overhead anchor with extension bias pg 572 *-Overhead rib mobilization with lacrosse (upper ribs) pg 577

-T-Spine smash: internal rotation (lower ribs) pg 578 -First Rib Mobilization pg 580 -Posterior Shoulder (Lat, posterior) (Area 2) *-Shoulder Rotator Smash and Floss pg 593 **-Shoulder Capsule Mobilization pg 596 **-Super D Shoulder capsule Mob pg 602 **-Overhead tissue smash pg 604 *-Banded Overhead distraction pg 610 -Overhead with external Rotation Bias pg 612 -Bilateral Shoulder Flexion pg 614 **-Super Fron Rack pg 617 **-Classic Tricep and Lat stretch pg 619 -Reverse Sleeper Stretch pg 621 (when sitting down) -Anterior Shoulder: Pec, anterior (Area 3) **-Anterior compartment smash pg 626 **-Barbell Shoulder Smash pg 632 -Bilateral Internal Rotation Mobilization pg 637 **-Banded Bully pg 641 -Triple Bully pg 642 -Bully Extension Bias pg 644 **-Sink Mobilization pg 645 (global mobilizer) **-Banded Lateral Opener pg 647

-Downstream Arm: triceps, elbows, forearm (Area 4) **-Triceps Extension Smash pg 655 -Voodoo Elbow Mobilization pg 658 -Banded Elbow extension pg 662 -Banded Elbow Distraction pg 665 **-Double Lacrosse Ball Smash pg 669 -Banded Wrist Distraction with Voodoo Wrist Sequence

-Trunk: Psoas, lower back, oblique (Area 5) *-lower Back smash: single lacrosse ball pg 682 -------*-pelvis reset pg 685 [After workout] *-low back smash: double lacross ball pg 687 -------*-oblique side smash: pg 691 *-classic spinal twist: pg 692 -------*-lateral hip opener pg 696 -lateral side opener pg 697 *-Targeted gut smash pg 698 **-Global gutsmash (with a softer ball) pg 707 [After workout] -at least 10 minutes for this -Posterior High chain: glutes, hip capsule (Area 6) **-Glute smash and floss, lacrosse ball pg 716 *-High glute smash and floss pg 722 *-Side hip smashing pg 725 **-Single leg flexion with ER bias pg 728

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---**-Hip external rotation with flexion pg 734 ----Olympic wall squat with external rotation pg 743 *-Executive Hip mobilization pg 744 [When sitting down] -Executive Hip workaround pg 747 [When sitting down] -Gentle Hip Distraction pg 748 *-Hip Capsule Mobilization pg 751 *-Hip Capsule Internal Rotation pg 755 -Cueing internal rotation with distraction pg 757 *-Olympic wall squat with IR bias pg 760 -Global internal rotation pg 762 -Internal rotation workaround pg 763 [When sitting down] -Anterior High chain: hip flexor, quadriceps (Area 7) **-Quad smash pg 770 -Barbell Quad Smash (ADVANCED) pg 774 -Superfriend Quad Smash pg 775 *-Suprapatella Smash and Floss pg 776 -Voodoo Knee Mobilization pg 779 **-Banded Hip Extension pg 781 *-Banded Hip Single Leg Squat pg 785 **-Couch Mobilization pg 788 -Super Couch Variation (VERY ADVANCED) pg 794 -Trailing Leg Hip Extension pg 796 **-Reverse Ballerina pg 800 -Adductor (Area 8) *-Adductor Smash with roller pg 808 --banded super frog (VERY ADVANCED) pg 811 -super frog pg 814 *-olympic wall squat pg 817 --Happy baby test pg 824 --------

-------[After workout] --------

-Posterior chain: hamstring (Area 9) *-Posterior chain smash and floss pg 830 **-Posterior Chain Smash and Floss: Monkey Bar of Death Variation pg 832 *-Voodoo groin and hamstring wrap pg 833 -Dynamic Leg Swings **-Posterior Chain Floss pg 836 -Banded Classic Posterior Chain Mob pg 847 -Super P-LATIES pg 851 -Knee (Area 10) -Terminal Knee Extension pg 860 *-Gap and Smash pg 866 -Flexion Gapping pg 872 -Medial and Anterior Shin (Area 11) *-Medial Shin smash and Floss pg 878 **-Lateral and Anterior Compartment Smash pg 884 *-Global Plantar Flexion pg 888

-Calf (Area 12) **-Calf Smash pg 893 *-Bone Saw Calf Smash pg 900 -Voodoo Calf Mobilization pg 902 **-Classic Calf Mobilization -Banded Heel Cord: Anterior Bias -Banded Heel Cord: Posterior Bias

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