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Home » Mobility 101 Guide

Mobility 101 Guide

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

Mobility KitYou 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

Becoming a Supple Leopard Kelly Starrett

  • 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

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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

  • Distracted Hamstring Flossing with Homemade Compression Bands

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

  • Overhead Postition First Rib, Variation with Lacrosse Ball taped to a Barbell

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

Warm Up Routines

  • Dmitry Klokov’s Warm Up / Mobility Routine
  • Zygmunt Smalcerz Weightlifting Warm Up
  • Joe DeFranco’s “Limber 11”
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