10 Minute Mobility - BluPrint Fitness
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10 Minute Mobility

27
Sep

10 Minute Mobility

It’s no secret that in order to reach our exercise potential, we have to move through full ranges of motion. Only issue is that our everyday lives are working to keep us out of those ranges. Long periods of time sitting on our asses have taken our perfect squat form (as toddlers) to something resembling a twerk as we get older. So how do we combat this and start to get back to the movement patterns we were born with?

Here’s how it works:

Each mobilization routine below takes around 10 minutes to get done. IF you’ve got a joint that needs more mobility (and let’s be honest, we ALL do) – here’s a systematic approach to get it done:

Step 1: Test mobility in movement trying to improve (ex. OHS, Pistol, Strict Press, etc.)

Step 2: Pick 2 joints to focus on.

Step 3: Follow the schedule below:

  • Monday: Joint 1 + Joint 2
  • Tuesday: Joint 1
  • Wednesday: Joint 2
  • Thursday: Joint 1 + Joint 2
  • Friday: Off
  • Saturday: Joint 1 + Joint 2
  • Sunday: Off 

Step 4: Stick w/ the plan for 3-4 weeks.

Step 5: Retest Mobility

Repeat this process until it feels like your mobility is sufficient to help reach your goals. Once this is done, put together a maintenance routine to maintain mobility GAINZ.

10 MINUTE ROUTINES

Ankle Joint 1

  • Lax Ball Plantar Fascia Smash (1.5 Min Each)
  • Foam Roll Calves (1.5 Min Each)
  • Static Calf Stretch (1.5 Min Each)

Ankle Joint 2

  • Foam Roll Ant Tibs (1 Min Each)
  • Foam Roll Calves (1.5 Min Each)
  • Banded Calf Stretch (1 Min Each)

Knee Joint 1

  • Lax Ball Calf Gapping (1.5 Min Each)
  • Foam Roll IT Bands (1.5 Min Each)
  • Foam Roll Adductors (1.5 Min Each)

Knee Joint 2

  • Foam Roll Quads (1 Min Each)
  • Lax Ball Hamstring Smash w/ Extension (2 Min Each)
  • Kneeling Hip Flexor Stretch (1 Min Each)

Hip Joint 1

  • Foam Roll Glutes (2 Min Each)
  • Frog Stretch (2 Min)
  • Shin Box Rotations (2×20)

Hip Joint 2

  • Lax Ball Glute Smash w/ Rotation (2 Min Each)
  • Wall/Couch Stretch (2 Min Each)
  • Transverse Mt Climbers (2×10)

Spine 1

  • Lax Ball QL Smash (1 Min Each)
  • Lying T-Spine Rotation (2x10e)
  • McKenzie Press Ups (2×15)

Spine 2

  • Scorpion Kicks (2×10)
  • Iron Cross Kick (2×10)
  • T-Spine Extension w/ Foam Roller (2×10)

Shoulder Joint 1

  • Lax Ball Standing Trap Smash (1 Min Each)
  • Foam Roll Lats (1 Min Each)
  • Standing Chest Stretch (1 Min Each)

Shoulder Joint 2

  • Lax Ball Shoulder E/R Smash (1 Min Each)
  • Lax Ball Front Shoulder Smash (1 Min Each)
  • Lateral Highway Stretch (1 Min Each)

Elbow Joint 1

  • Barbell Triceps Smash (2 Min Each)
  • Lax Ball Forearm Smash (1 Min Each)
  • Forearm Chest Opener (1 Min Each)

Elbow Joint 2

  • Overhead Triceps Stretch (1 Min Each)
  • Kneeling Forearm Stretch (1 Min Each)
  • Elbow Circles (2x10e)

Wrist Joint 1

  • Lax Ball Forearm Smash (1 Min Each)
  • Forward-Backwards Wrist Rock (2×15)
  • Side-to-Side Wrist Rock (2×15)

Wrist Joint 2

  • Lax Ball Forearm Smash (1 Min Each)
  • Wrist Rolls (2×10 Each Way)
  • Palms Up Wrist Rock – Forward/Back & Side/Side (2x10e)

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