Mobility WODs sorted by Body Part & Movement
Here are the Mobility WODs I found most useful.
Work mobility every day. 15 minutes. Pick 3 areas and do 2 minutes per side.
Equipment
You will need:
- Lacrosse Balls
- Rubber Bands
- Compression Bands
- Foam Roller (Rumble Roller FTW)
- or get Mobility Starter Kit to have it all covered
- Everything explained in one place: Kelly Starrett’s Becoming a Supple Leopard Book (50 Page Preview here)
Squat Specific
- Rubber Band Olympic Squat Mwod
- Squat Week Mobility WOD Part 1, Part 2, Part 3
- Squat RX Warm Up Exercises
- 10 Minute Squat Test
Front Rack Position Specific
- Front Rack Position Stretch doing the actual movement
- Better Front Rack Position
- Triceps Mobility for Front Rack Position
Shoulders
- Shoulder Extension with Rubber Band
- 5 Way Shoulder Stretches with Rubber Band
- Shoulder Dislocates Variations (includes weighted Shoulder Dislocates)
- My Rubber Band Shoulder Warm-Up Routine
- Upper Body Stretches for Olympic Weightlifting (Glenn Pendlay)
- Better Front Rack Position
- Lacrosse Ball Shoulder MWOD
- Voodoo Flossing the Shoulder with Rubber Band
- Band Distracted Shoulder Capsule Mobility Drill
- Shoulder Internal Rotation with Barbell
- Weighted Shoulder Stretch with Zygmunt Smalcerz
- Overhead Position Shoulder
- Weighted Shoulder Flex Pulls
- Weighted Shoulder Stretch for Overhead Position
Ankles
- Ankle Stretch Using Rubber Band, Version with Bicycle Inner Tube
- Hip and Ankle Stretches for Olympic Weightlifting (Glenn Pendlay)
- Sliding Tissue Work to Increase Ankle Range of Motion
- Ankle Self Mulligan (Rubber Band), Calf Tissue Work
- Compression Band Ankle Dorsiflexion
- Shifting Weight on Ankles while in a Band Supported Squat (Bryce Lewis)
- Anterior Ankle Stretch (Dmitry Klokov)
Calves / Feet
- Calf Smash on Barbell, Standing Straight Legged Calf Stretch
- Russ Ebbets Foot Drills to Fix Flat Feet
- Flat Feet & Collapsed Arches
Hip Openers, work on Hip Flexors
- Couch Stretch, the Classic
- Rubber Band Hip Flexor Stretch Variations
- Band Distracted Groin Stretch
- Increasing Hip Range of Motion
- Hip Flexor Flossing with Homemade Compression Bands
- Psoas Active Release with Bumper Plate
- Hip Flexor Stretch Variations
Hips General
- Rubber Band Olympic Squat Mwod
- Pre Workout Spider Man Hip Stretch
- Long Duration Sitting Mobilization
- Seated Hip Stretch
- Ryan Whiting’s Hip Stretches
Arms / Elbows /Wrists / Forearms
- Wrist & Forearm Prehab/ Rehab Stretches
- Wrist Mobility Exercises
- Elbow, Forearm, Wrist Prehab Exercises
- Compression Bands for Tendonitis Treatment
- Wrist & Hand Squence
Back
- Foam Rolling & Lacrosse Ball Work on Thoracic Spine
- Better Back Extension
- Lats and Lateral Flexion
- Seated Spinal Twist Stretch
- Sitting Lower Back Stretch
Hamstrings
Quad / Knee
- Lacrosse Ball Cut in Half Compression on Quad
- Quad Smash (Single Person Version)
- Knee Compression Band Work
- Knee Extension
- 3 Quad / Knee Joint Stretches (Kevin Cornell)
Neck / First Rib
Guidelines
- Kelly Starrett’s One Joint Rule
- How to Program for Mobility
- Upper Leg, Hip & Trunk Mobilization Chapter
- First Hour of Kelly Starrett’s Creative Live Mobility Seminar