Arcadia UniversityKnights Strength & Conditioning
Mobility Circuits- Shoulder Mobility #1Station #1 Station #2 Station #3
SMFR-Tennis Ball Mobility-PVC ActivationSleeper Posterior CapsulRelease Overhead Squats Upright Row & PressUpperBack Lateral Lunge & Press Diagonal Pull-aparts Pronated
SMFR-Foam Roller Windmills Diagonal Pull-aparts SupinatedLat Floor or Wall Slides No MoneysThoracic Extension
Notes: Reps: 10 total reps for all mobility movements, 5-8 reps for bands, 15 total reps for no moneys(5 pronated, 5 supinated, 5 neutral)
Mobility Circuits- Hip Mobility #1Station #1 Station #2 Station #3
SMFR-Tennis Ball Mobility ActivationPiriformis Step-ins x8 Lateral Band Walk x6-8Hip Flexor Iron Cross x8 Standing Ext Rotation x6-8SMFR-Foam Roller Scorpions x8 Side Hip Lifts x6-8Piriformis Spider Lunges x8 Single Leg Bridgex6-8Adductor Lateral Lunges x8 S.L. Squatx6-8Hip FlexorNotes:
Mobility Circuits- Ankle Mobility #1Station #1 Station #2 Station #3
SMFR-Tennis Ball Mobility Activation
CalfWall-Bent Knee Dorsi Flexionx8 Ankle Rotations-Light Band
Anterior TibialisWall-Straight Leg DorseFlexion x8 S.L. Squat 2-1-1
Foot Circles-Clockwisex8 Squat to Calf RaiseSMFR-Foam Roller Circles-Counter Clockwisex8CalfAnterior TibialisNotes: No Shoes.
Todd Barnes, MS, CSCS, NASM-PESHead Strength & Conditioning CoachArcadia University Office: [email protected] Follow us onTwitter @Arcadia_SandCFacebook @ facebook.com/arcadiaSandC
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