Workout of The Week (Week 7) Mobility Circuit/Recovery Workout

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This week’s “Workout of The Week” is a mobility circuit used to enhance recovery, improve range of motion, posture, and aerobic capacity. I think it’s best to use these workouts after high CNS (Central Nervous System) demanding workouts, or post game when soreness is present. Below is the full Mobility Circuit I put together for Solvay High School Pitcher, Jake Dippold in between taxing workouts to enhance recovery, restore ROM, and improve posture etc.

General Dynamic Warm-Up

1A. Jumping Jacks x 25 Reps
1B. A-Skip x 40 Yards
1C. Side-Shuffle w/Arm Swing x 40 Yards (20 yards each side)
1D. Carioca x 40 Yards (20 yards each side)
1E. Backpedal and Reach x 40 Yards
1F. Medial-Lateral Line Hop 2 sets x 10 reps each foot

Mobility Circuits

Circuit 1 –

2A. Lateral Skip x 20 Yards
2B. Birddog x 8 reps
2C. Lateral Skip x 20 Yards
2D. Birddog x 8 reps
2E. Lateral Skip x 20 Yards
2F. Birddog x 8 reps

Circuit 2 –

3A. Spider-Man Lunge w/Hip Lift & Overhead Reach x 5 reps each leg
3B. Supine Hip Thrust w/Whip x 6 reps each side
3C. Spider-Man Lunge w/Hip Lift & Overhead Reach x 5 reps each leg
3D. Supine Hip Thrust w/Whip x 6 reps each side
3E. Spider-Man Lunge w/Hip Lift & Overhead Reach x 5 reps each leg
3F. Supine Hip Thrust w/Whip x 6 reps each side

Circuit 3 –

4A. Knee Hug to Reverse Lunge to Overhead Reach x 5 reps each leg
4B. Yoga Push-Up x 10 reps
4C. Knee Hug to Reverse Lunge to Overhead Reach x 5 reps each leg
4D. Yoga Push-Up x 10 reps
4E. Knee Hug to Reverse Lunge to Overhead Reach x 5 reps each leg
4F. Yoga Push-Up x 10 reps

Circuit 4 –

5A. Wide Stance Banded Pallof Press x 10 reps each side
5B. Overhand Band Pull Aparts x 10 reps
5C. Wide Stance Banded Pallof Press x 10 reps each side
5D. Overhand Band Pull Aparts x 10 reps
5E. Wide Stance Banded Pallof Press x 10 reps each side
5F. Overhand Band Pull Aparts x 10 reps

Circuit 5 –

6A. Squat to Stand to Diagonal Reach x 5 reps
6B. Dead bug x 8 reps
6C. Squat to Stand to Diagonal Reach x 5 reps
6D. Dead bug x 8 reps
6E. Squat to Stand to Diagonal Reach x 5 reps
6F. Dead bug x 8 reps

 

 

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