4 Sept Combined Class (Obj: Loaded Mobility)

Neck

·         Wall Neck Extension: Lean forward against wall – similar to good morning – put hand and head against wall. Slightly bend up and down.

·         Paul Anderson Neck: Lay face down on ground.  Rotate head to look left and right.

·         Chin Glides: Keep chin on the same plane. A) On knees – head is weight. Slide forward and backward pulling chin into neck and then jutting it forward.  B) On back – weight on forhead.

·         Jaw Opener:

Elbow

·         Elbow Greaser: Lock wrist. Hold with opposite hand. Rotate forearm at elbow.

·         Beyond French Press: Chest out, lean forward, elbows together, Visualize strength flowing from elbow to hand elbow to shoulder, push away from ceiling into ground.

Shoulder Girdle:

·         Shoulder Blade Walk:

·         Turkish Half Get-Up

·         Russian Karate Twist: A) KB’s at racked position. B) KB’s in lock out position. Outside twist - shoulder energy goes to hand and foot. Inside Twist – Pulls energy in.

·         RKC shoulder rotate: KB locked out. Deep squat, bend forward.

·         RKC Arm Bar: Lay face up, lock-out KB, Rotate away from raised arm, rotate until face down.

·         Hack Chest Opener: Begin hack position. Focus on sliding clavicles/shoulders sideways.

Hips & Knees:

·         Hack Squat:

·         Hack Hip Opener: Deep hack squat – drop knees.

·         Russian Slalom: On knees, Shift hips from sitting on legs to sitting on floor on the left and rightof legs.

·         Kneeling Lunge Plus: Kneeling lunch, knees together, tighten glutes, A) KB racked, B) Kb overhead

Spine:

·         Back Roll Around:

·         Wall walker:

·         Good Morning Stretch Plus:

·         Russian Hockey Deadlift:

(From Pavel Tsatsouline's 'Resilient' DVD)