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  • Overhead Mobility Overhaul

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    mith66
    268 views5 pages
    The document outlines a 4-week overhead mobility routine with exercises for each day. Each week focuses on soft tissue work, mobilizations, and strengthening exercises for the shoulders, back, and thoracic spine. Videos are provided for each exercise. The routine progresses over the 4 weeks by increasing sets, repetitions, and difficulty of exercises like adding weight or changing body position.

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    Mobility Overhead Drills for Fitness

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    The document outlines a 4-week overhead mobility routine with exercises for each day. Each week focuses on soft tissue work, mobilizations, and strengthening exercises for the shoulders, back, and thoracic spine. Videos are provided for each exercise. The routine progresses over the 4 weeks by increasing sets, repetitions, and difficulty of exercises like adding weight or changing body position.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    268 views5 pages

    Overhead Mobility Overhaul

    Uploaded by

    mith66
    The document outlines a 4-week overhead mobility routine with exercises for each day. Each week focuses on soft tissue work, mobilizations, and strengthening exercises for the shoulders, back, and thoracic spine. Videos are provided for each exercise. The routine progresses over the 4 weeks by increasing sets, repetitions, and difficulty of exercises like adding weight or changing body position.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 5

    OVERHEAD

    MOBILITY
    Week One
    Day One
    1 min each side Teres Soft Tissue Work https://www.youtube.com/watch?v=za0cCd-N2Xc

    1 min Overhead Opener https://www.youtube.com/watch?v=s0cfMpsMLdA

    2x10 with 5 second lower Supine Raises 5lbs https://www.youtube.com/watch?v=DIbdSSFoKZM

    3x12 Foam Roll Lift Offs https://www.youtube.com/watch?v=uIJuvGcsjeo


    Day Two
    1 min each side Lat Foam Rolling https://www.youtube.com/watch?v=YkDpV8ZGzIA

    1 min Bench Thoracic Spine Mobilization https://www.youtube.com/watch?v=85r9Q4lSXNQ

    3x3 with 5 sec lower Eccentric pullups in hollow body https://www.youtube.com/watch?v=YxcbqjQnsx8

    5x5 each side Rack shoulder lift offs https://www.youtube.com/watch?v=mjnMFFfXrTs


    Day Three
    2 minutes Foam Roll Thoracic Spine Extension https://www.youtube.com/watch?v=DAU0meAX3wc

    1 min Prone Thoracic Spine Active Extensions https://www.youtube.com/watch?v=jJ-L_U-eSFg


    6x10 Prone Assisted Lift Offs https://www.youtube.com/watch?v=gQvpCVfYYGo

    2x15 each side Open Books https://www.youtube.com/watch?v=M3qfIKSSNnw


    Week Two
    Day One
    1 min each side
    Teres Soft Tissue Work
    https://www.youtube.com/watch?v=za0cCd-N2Xc

    1 min Overhead Opener https://www.youtube.com/watch?v=s0cfMpsMLdA

    2x10 with 5 second lower Supine Raises 5lbs https://www.youtube.com/watch?v=DIbdSSFoKZM

    3x12 Foam Roll Lift Offs https://www.youtube.com/watch?v=uIJuvGcsjeo


    Day Two
    1 min each side Lat Foam Rolling https://www.youtube.com/watch?v=YkDpV8ZGzIA

    1 min Bench Thoracic Spine Mobilization https://www.youtube.com/watch?v=85r9Q4lSXNQ

    5x3 with 5 sec lower Eccentric pullups in hollow body https://www.youtube.com/watch?v=YxcbqjQnsx8

    5x5 each side Rack shoulder lift offs https://www.youtube.com/watch?v=mjnMFFfXrTs


    Day Three
    2 minutes Foam Roll Thoracic Spine Extension https://www.youtube.com/watch?v=DAU0meAX3wc

    1 min Prone Thoracic Spine Active Extensions https://www.youtube.com/watch?v=jJ-L_U-eSFg


    6x10 Prone Assisted Lift Offs https://www.youtube.com/watch?v=gQvpCVfYYGo

    2x15 each side Open Books https://www.youtube.com/watch?v=M3qfIKSSNnw


    Week Three
    Day One
    1 min each side Teres Soft Tissue Work https://www.youtube.com/watch?v=za0cCd-N2Xc

    2x15 Yoga Down Dogs https://www.youtube.com/watch?v=MRgg0Ba7M7Y

    2x10 Prone Lift Offs https://www.youtube.com/watch?v=dUy4wf6Kpb4

    3x5 Z-Press https://www.youtube.com/watch?v=177trGDgECg


    Day Two
    1 min each side Lat Foam Rolling https://www.youtube.com/watch?v=YkDpV8ZGzIA

    1 min each side Ring Opener http://bit.ly/2t2OhY3


    2x15 Foam Roll Up Wall https://www.youtube.com/watch?v=WFgduO-z0Y0

    x20 total reps Reach, Roll, & Lift https://www.youtube.com/watch?v=xMVP2VgQIzc


    Day Three
    2 minutes Foam Roll Thoracic Spine Extension https://www.youtube.com/watch?v=DAU0meAX3wc

    1 min each side Bretzel https://www.youtube.com/watch?v=IUuqBc8sXcs


    3x15 Overhead Shrugs https://www.youtube.com/watch?v=kbCGydlpnOs

    2x3 Prone Swimmers https://www.youtube.com/watch?v=MIUeiEjZYFU


    Week Four
    Day One
    1 min each side Teres Soft Tissue Work https://www.youtube.com/watch?v=za0cCd-N2Xc

    2x15 Yoga Down Dogs https://www.youtube.com/watch?v=MRgg0Ba7M7Y

    2x10 Prone Lift Offs https://www.youtube.com/watch?v=dUy4wf6Kpb4

    5x5 Z-Press https://www.youtube.com/watch?v=177trGDgECg


    Day Two
    1 min each side Lat Foam Rolling https://www.youtube.com/watch?v=YkDpV8ZGzIA

    1 min each side Ring Opener http://bit.ly/2t2OhY3


    2x15 Foam Roll Up Wall https://www.youtube.com/watch?v=WFgduO-z0Y0

    x20 total reps Reach, Roll, & Lift https://www.youtube.com/watch?v=xMVP2VgQIzc


    Day Three
    2 minutes Foam Roll Thoracic Spine Extension https://www.youtube.com/watch?v=DAU0meAX3wc

    1 min each side Bretzel https://www.youtube.com/watch?v=IUuqBc8sXcs


    3x15 Overhead Shrugs https://www.youtube.com/watch?v=kbCGydlpnOs

    3x3 Prone Swimmers https://www.youtube.com/watch?v=MIUeiEjZYFU

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