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Exercises for Mobility and Functional Strength

German Hang for Shoulder Extension and Arm Strength

The German Hang is excellent for improving shoulder extension and strength through the arms, including grip strength. Read more about German Hang for Shoulder Extension and Arm Strength

 

Around the World

Often used in gymnastics, Around the World is an effective way of improving spinal mobility and hamstring flexibility.

Each time you bend down to your side or straight forward, when you reach the end of your natural range, gently bounce two or three times to induce a little more downward movement. Read more about Around the World

 

Technical Stand-Up Progressions

One of the first things that is taught in Brazilian Jiu Jitsu (BJJ) is how to stand up efficiently while protecting oneself against a malevolent force.

Called the Technical Stand Up, the idea is to get back on your feet while retreating and remaining physically balanced and ready to defend yourself.

There are a few simple progressions that make learning the Technical Stand Up relatively straight forward. Read more about Technical Stand-Up Progressions

 

How to Work on the Transition from Pull-up to Dip during a Strict Muscle-Up

In learning how to do a strict muscle-up (pull-up to dip and back down), for many, including myself, the most challenging part is transitioning from the top of the pull-up phase to the starting position of a dip.

This is the most effective way that I have found to work on learning the mechanics and developing the strength needed to smoothly transition from pull-up to dip during a strict muscle-up. Read more about How to Work on the Transition from Pull-up to Dip during a Strict Muscle-Up

 

Ankle Dorsiflexion - Essential for Optimal Balance and Proprioception

Dorsiflexion describes flexing your ankle joint up toward your head - it's the opposite of plantar flexion, which is what your ankles do when you stand on your tip toes.

Your ankles dorsiflex with every step you take, be it while walking or running. Ankle dorsiflexion is what allows your toes to clear the ground as your back leg swings in front of you and your heel touches the ground to begin your next stride. Read more about Ankle Dorsiflexion - Essential for Optimal Balance and Proprioception

 

Mobility Exercise Progressions for Upper Body Strength

Day 6: Upper Body Strength

Leaning Rows:

Seated Dips:

Core-Centered Push-ups:

How to Develop Your False Grip for Ring Work: Read more about Mobility Exercise Progressions for Upper Body Strength

 

Mobility Exercise Progressions for Upper Body Mobility, Including Hanging and Swinging Drills

Day 4: Upper Body Mobility, Including Hanging and Swinging

German Arm Swings:

Chinese Arm Circles:

Supine Arm Circles:

Trapezius Stretch: Read more about Mobility Exercise Progressions for Upper Body Mobility, Including Hanging and Swinging Drills

 

Mobility Exercise Progressions for Lower Body Strength

Day 3: Lower Body Strength

Squats:

Supported Single Leg Squats:

Cruciate Ligament Squats:

Medial Ligament Squats: Read more about Mobility Exercise Progressions for Lower Body Strength

 

Mobility Exercise Progressions for the Spine

Day 2: Mobility of the Spine and Core Strength

Cow-Cat:

Spinal Skipping Rope:

Rocking Cobra:

Table Rock: Read more about Mobility Exercise Progressions for the Spine

 

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