Crossfit Armoury - May 19, 2018: Mobility

Saturday; May 19, 2018
Mobility class @ Crossfit Armoury - West
<photo credit: Amber Grant>

Mobility:

Foam Roll Smash: Glutes, Hip flexors, quads, ITB, adductors (groin), calf.
2 min per body site

Lacrosse Ball Lumbar Spine Smash - peanut (if available or lacrosse ball)
2 min per side
Pigeon pose with band hip capsule stretch 2 min per side
Band Distracted Hamstring Floss - in standing, band around the front of the hip, walk out to add tension, bend and straighten the front knee to floss the hamstring
1 min per side, x 2
Barbell Hamstring Floss - set up a barbell around lower thigh height, put one leg over the barbell, start at the level of the knee and work your way up bending and straightening the knee. 2 min per side, explore the full muscle tissue up to the sit bones (hamstring attachment), both medial and laterally.
Band Distraction Pigeon pose - Band around the inside of the hip, pulling the hip laterally. Step out to add tension, drop the leg down into pigeon pose. 2 min per side
Band Distracted Adductor Prep - band around the hip crease, pulling the hip forward (facing the rig), add lots of tension on the band and drop down into a kosack squat position. Hold the band for support, drop the butt down to the floor in a sit down position and come back to the initial stretch position. Should feel a deeper (proximal) groin stretch as apposed to a distal adductor stretch.
20-30 reps per side, 2 rounds.
Barbell tricep smash - set the barbell about chest height. Place the tricep on the barbell and move the elbow through quadrants while bending and extending it. Similar to the technique used when voodoo flossing.
2 min per side.
Lacrosse ball pec smash - lay prone on a lacrosse ball (or against the rig in standing) and smash the pecs! Move the arm through active range to increase the effect.
Foam Roll Tspine, Lats
Lacrosse ball Pec Smash with snow angel movement - can be done against the rig in standing or laying face down.
2 min per side.

Banded shoulder opener, alternating between pec and lats stretching. 2 min per side.


Thoughts:  

With it being the long weekend, and both our physio team members from Optimize Physiotherapy & Sports Injury who normally lead the class were away.  However, they did make a suggestion for two our members to lead the class.  Both of the members are teachers in their real life, so we know we would be in good hands.

Amber G. lead the charge and did an amazing job with the mobility class.  Just wanted to give her a big shout out here as she did keep all of us in line (for the most part) and we all had fun!  And her timing with the class was pretty dead on, leaving us with 2 minutes to spare before the 11 am class was to start!   

Thanks Amber!!

Fun times during mobility class
<photo credit: Amber Grant>

This was a good mobility session after our Crossfit class prior!