Mobility Program

Read This First!

• This is a list of the most important factors regarding recovery from training. This list was created by Dr. Dave Tilley (@shift_movementscience) who is a leader in the field in sports physical therapy practice & research. IN ORDER OF IMPORTANCE:

  • 1. Time: Proper load management & rest days

  • 2. Sleep: at least 8 hours

  • 3. Nutrition

  • 4. Hydration: 6-8 bottles

  • 5. Outside Gym Stress Management

  • 6. Dynamic compression: Normatec/ compression

  • 7. Light foam rolling/ movement/ stretching

  • 8. Other fun stuff (ice/ heat/ fancy tools/ E-stim)

The routines below are designed to help with all items on this list.

-Dr. Matt

Session 1

• Foam Roll Quads: 2 min total

• Couch Stretch: 2 min each

• Foam Roll Hamstrings: 2 min total

• Split Position Stretch: 2 min each

• Foam Roll Glutes: 2 min total

• Pigeon Stretch: 2 min each

Session 2

• Inch Worm: 30 reps

• Sampson Lunge: 30 reps

• Squat with Twist: 30 reps

• Spiderman Lunge: 30 reps

• Bootstrap Squat: 30 reps

Session 3

Rest- Spend 5 min to journal about your week: 1.) how you feel mentally & physically 2.) Your sleep 3.) Any pain/ injuries 4.) Anything else worth noting