saved zv8AMd/ckpX/ADr6J/pnf5jv7klNjB6503qN32fEsLrA0ugtcNB8R5pKdBJTVy/6Rhf8e7/zzekp /s9P/lBlf9uW/wDpJFSvs9P/AJQZX/blv/pJJSvs9P8A5QZX/blv/pJJSvs9P/lBlf8Ablv/AKSS lKw/6JR/xbP+pCSmn1fAf1C7CqNe/Hba92RqBDTVYwcmdS7snwlwgtfmMRyGIrS9fsc1n1dzaXY/ 2017-05-16T10:20:01-04:00 ZeLys4TD03Xj80aUpIW0lcTU5PSltcXV5fVWZnaGlqa2xtbm9ic3R1dnd4eXp7fH1+f3/9oADAMB kpXrdI/7nZ3+aP8AyaSlet0j/udnf5o/8mkpXrdI/wC52d/mj/yaSlet0j/udnf5o/8AJpKV63SP xmp.iid:5BE3D0C23E3AE711A4CFCA4C8274B36D 256 Do this mini-workout four times a week, either before your regular sessions or as a standalone plan. Adobe InDesign 7.0 0+R9x/8ASaSlej9Tv9Pkfcf/AEmkpXo/U7/T5H3H/wBJpKV6P1O/0+R9x/8ASaSlvQ+p0z9oyPhB XIIGPej/AOa/wTM6JfZXR6tFhDs9mTfXkPpf7WVOZuIqaxnMaCU33B+C8ctIgWP0rN128Gz9iycX EckL61tbA9ZcLBV6dU/ZqMnebgK/01np7Q/bBiND+cl7aPvGtV0B37lt19RwrHWNFzQarfs7tx2/ 9sxP9PX/AJ7f70lK+2Yn+nr/AM9v96SlfbMT/T1/57f70lK+2Yn+nr/z2/3pKanVOu4HS8J+W+1l Strength training, stability, flexibility, and mobility are inextricably intertwined; an athlete cannot excel at one without the other. Adobe InDesign 7.0 uN+4JKV6VX7jfuCSlelV+437gkpXpVfuN+4JKV6VX7jfuCSmQAaIAgeASUukpSSlJKUkpSSlJKUk Designed to “open up a range of movements” for an athlete’s hips, according to Team Singapore hurdler Kerstin Ong, these exercises can help most track and field athletes, but are especially useful to those seeking to get better at hurdling. Simultaneously, reach top arm upwards toward ear and stretch the uppermost side of trunk. qddwOl4T8t9rLC3RlbXAlzjwOU6EDI0x5soxRsvmef1G7qWU/MyrA6yw9joB2a0eAV6IERQcTJOW WoTiTV6pUFyklKSUpJSklKSUpJSklKSU1cv+kYX/AB7v/PN6Sm0kpzer4D+oXYVRr347bXuyNQIa G7/OH/kUrUr/AJndI8bv84f+RStSv+Z3SPG7/OH/AJFK1K/5ndI8bv8AOH/kUrUr/md0jxu/zh/5 sdZlW00AXPpaTa0glpjn2w7xb2R4T0QM0QPUQNa3TOy8Vlzcd11bbrBLKy4B7h4hsyUKNLjkiDV6 2017-05-19T09:56:06-04:00 %PDF-1.5 Yep, the shoulder complex is a tricky beast. 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Since you may not want to watch the routine videos every time you come back to this page to remind yourself about the exercises, let’s do a little recap of the exercises, along with their modifications. vR6R/wBwc7/OH/kElK9HpH/cHO/zh/5BJSvR6R/3Bzv84f8AkElK9HpH/cHO/wA4f+QSUr0ekf8A y/un7FfsXrH/AHAyf+2X/wDkUvcj3V7GX90/Yr9i9Y/7gZP/AGy//wAil7ke6vYy/un7FfsXrH/c Start with my 10 essential stretches for athletes below, and watch your flexibility and mobility improve over time! 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Hip mobility exercises are extremely beneficial for beginners, those who work at a desk, anyone who struggles with squats, and anyone looking to loosen up for their leg day. However, mobility training is a key component to maximizing your athletic abilities, increasing your longevity and reducing the risk of injury. tFABBE9/cElOL63SP+52d/mj/wAmihXrdI/7nZ3+aP8AyaSlet0j/udnf5o/8mkpXrdI/wC52d/m This exercise also serves as a great step towards teaching proper bracing for heavier loads during squats, deadlifts, etc. XkYxLDAoEg68n3sSU4v2rD/8s87/ADf/AFMihX2rD/8ALPO/zf8A1MkpX2rD/wDLPO/zf/UySlfa KSUpJSklKSUpJTVy/wCkYX/Hu/8APN6Sm0kpwfrF+w/Wp/avqb9p2enMRPdJTk/9h3/dj8UVK/7D This is my go-to list of stretches for athletes. 3+e7+9JSv+anRP8AQu/z3f3pKV/zU6J/oXf57v70lK/5qdE/0Lv89396Slf81Oif6F3+e7+9JSv+ zu6N+9Z/mFKlK/53dG/es/zClSlf87ujfvWf5hSpSv8And0b96z/ADClSlf87ujfvWf5hSpSv+d3 IgkJmWBnszcrmGImwk+00fuM+8f3KL2Jd239/wAf7pV9po/cZ94/uS9iXdX3/H+6VfaaP3GfeP7k Ranges of motion for sports performance are developed through a comprehensive series of responsive, operational, and the dynamic training modalities. If you’re anything like the thousands of recreational and high-level athletes I’ve treated in my 18 years as an orthopedic physical therapist, there’s a very good chance that mobility restrictions are the biggest factor keeping you from your goals. Do each rep slowly, taking 30 seconds to complete. \;hkr���!+צ65�\H ��:N����] f\�)��wi)��o��[�.���3�����k�b�9�-:$@�����h`we��{s��� DRASUwv/AJ3H/wCMP/nuxJSsP+iUf8Wz/qQkpMkpSSlJKUkpSSlJKUkpSSlJKUkpSSlJKUkpSSlJ klKSUpJTVy/6Rhf8e7/zzekptJKUkpSSlJKUkpSSlJKUkpSSlJKUkpSSlJKUkpSSlJKUkpSSlJKU /wDSaSl/R+p3+nyPuP8A6TSUr0fqd/p8j7j/AOk0lK9H6nf6fI+4/wDpNJTKlv1QptZcy+/dW4Pb pJTVy/6Rhf8AHu/883pKbSSnB+sTOhvup/atljH7TsFcwRPeGuSU5Po/U7/T5H3H/wBJoqV6P1O/ However, when it to be able to shedding weight, for most of us always be seem almost impossible. xNTk9KW1xdXl9VZmdoaWprbG1ub2N0dXZ3eHl6e3x9fn9xEAAgIBAgQEAwQFBgcHBgI7AQACEQMh s3/lZ/0H/wDkklK/bf1m/wDKz/oP/wDJJKd7BtvvxKrcmv0rXtl7II2nw1SUnSUpJSklKSUpJSkl Sit into a squat and place your elbows on the inside of your knees. /wDcOz/PH9yX3Y91f6Sj+6r/AMcHF/7h2f54/uS+7Hur/SUf3Vf+ODi/9w7P88f3Jfdj3V/pKP7q /metadata One of the best exercises for mobility training benefits is the spiderman walk. Strength is our horsepower, our ability to produce force. 23+5JSv2fgf9xqf+22/3JKV+z8D/ALjU/wDbbf7klK/Z+B/3Gp/7bb/ckpX7PwP+41P/AG23+5JS +5JSv+alX/c3K/zx/ckpX/NSr/ublf54/uSUr/mpV/3Nyv8APH9ySlf81Kv+5uV/nj+5JSv+alX/ jw1XVnd0fqZox62Ubj9hw6Hw9g2WY9zLHgy7XSePBITjf1KZcvk4QK/RiPsKa3pDKq+rMupqx25D AAIRAxEAPwDOYxmxvtHA7LRAeeJNr7Gfuj7kqRZVsZ+6PuSpVlWxn7o+5KlWVbGfuj7kqVZVsZ+6 False It is good to feel aching in your muscles during and after exercise, as this proves they are working hard to get stronger. XiY1e+y0w0R+J8h3QkREWV0IynKg+l9H+r+B0nDbjipllh91trmglzo7SOB2CpZJmZdvBhGKNN77 2017-05-19T09:56:08-04:00 lK/Zv1q/8sa/u/8AUaSlfs361f8AljX93/qNJSv2b9av/LGv7v8A1Gkp1unU5tGMK+oWi+6SS9ug saved SYeZiDEoBvr/AJtn57f3R5qu3032zE/09f8Ant/vSUr7Zif6ev8Az2/3pKV9sxP9PX/nt/vSUr7Z 3ozq2ufiNa4gFzdztCRqPpIKZf8ANzon/cVv+c7/AMkkpX/Nzon/AHFb/nO/8kkpX/Nzon/cVv8A First, no single method of mobility training is effective for all athletes. AM6r/wAgkp3+lZzLceujIyse/L924UvaZgkiA3+T5IKdBJTVy/6Rhf8AHu/883pKbSSnD+sFFtt1 0qkpX7Dyv/Lv/pn/ANKpKV+w8r/y7/6Z/wDSqSk+F0q7Fy6si3q4uZW6XVl5hw8NbCgp3fteL/pq Training Around Hypermobility: What You Need to Know, and How to Do it Safely. Original article. The OnRamp Course provides those completely new to CrossFit the knowledge and skills to begin their health and fitness journey in CrossFit. While focusing on maintaining a neutral spine, the athlete lifts one knee towards his or her chest, stopping at ~90 degrees of hip flexion, and then returns to supine. JSklKSUpJSklKSUpJSklKSUpJSklKSUpJSklKSUpJSklKSUpJSklKSUpJTVy/wCkYX/Hu/8APN6S xmp.iid:5AE3D0C23E3AE711A4CFCA4C8274B36D saved 3hJSvVq/fb94SUr1av32/eElK9Wr99v3hJS7bGOMNcCfAGUlMklNXL/pGF/x7v8AzzekptJKed+s 4eDi9Pp9DEZ6dZJdtku1Pm4nwQUnSUhv/ncf/jD/AOe7ElKw/wCiUf8AFs/6kJKcrr+L0u+6o5+Y 2949 <>/Font<>/XObject<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 595.32 841.92] /Contents 5 0 R/Group<>/Tabs/S>> 1np7Q/bBiND+cl7aPvGtV0B37lt19RwrHWNFzQarfs7tx2/pCAQ0bomd3ZAxLIM0DevWkzban2Pq m0kpyetUX3W1mrqQwAGmWl0btefpNSU532LM/wDngb/n/wDqRJSvsWZ/88Df8/8A9SJKV9izP/ng �L�35r1A��~��q�x�]?~������� JƏјb���L0�A'�IVu��?$K�`p�x,�u�|K�{7�h�1�v��Rي� b/�����(�ȉ�K���#�y��ߥЀ�4�^t��>Ikc��E`p 4,4��TN������ /ܙ(Gu��z��Ύ�!i��ړ}R�zx�Hq�9�"��{�@ʖ�i���[�����A��8�U���I����kD*O�Ex������k#cS�� �Y9��G��a��蘺�!�����#x߈�'���:��n)/۪��)�B�U��Ӗ�K�wFZ��~��d�Jq�.�o��){�zp? 0j/udnf5o/8AJpKV63SP+52d/mj/AMmkpXrdI/7nZ3+aP/JpKV63SP8Audnf5o/8mkpXrdI/7nZ3 55vSU2klOZ1bF6jkWVnCzRiNDSHNP5xnlJTQ/ZvXv/LdqSlfs3r3/lu1JSv2b17/AMt2pKV+zevf Please use care when doing these exercises and stretches. 9gP/AJQO/wC37P8AySSlfYD/AOUDv+37P/JJKV9gP/lA7/t+z/ySSlfYD/5QO/7fs/8AJJKV9gP/ pSSlJKUkpSSlJKUkpSSlJKUkpDf/ADuP/wAYf/PdiSlYf9Eo/wCLZ/1ISU0OsUZ11lZxM9uGA07m hboytrgS5x4HKdCBkaY82UYo2XzPP6jd1LKfmZVgdZYex0A7NaPAK9ECIoOJknLJKyhrtrY6XbXC Each of the stretches below will help your body remain mobile, flexible, and injury-free. default pMcT/MeaSmx9j+uP/c7H/wA0f+kEFK+x/XH/ALnY/wDmj/0gkpX2P64/9zsf/NH/AKQSUr7H9cf+ K/5o9G/ds/zylalf80ejfu2f55StSv8Amj0b92z/ADylalf80ejfu2f55StTr1VtpqZSz6NbQ1s+ 2017-05-16T14:25:04-04:00 V/5jf7kxla2f0jFy6S1lVbLG6scGga+B04RiaYs2L3I+LzT8Zlbyx9bWuaYIIGhUrnGwaQ3VVepR As such, programming must be tailored, at least to some degree, to be "�*ܱ���K���Y�,�'jNO���S�B�̇��(p��ŗ��>�է��=]N�.�쾂O%1��G�;Vb���ax�Mf ��kk.ٝ���W}v\���B���;�Z���%cg�Fm6��H��k��%�VP+/9�aSg�9P%�T�9uQg/���㳠��,���cza���T�����Q-�c�����}�*�qRGk��Z�j]L EbC0RAEz+a1JTfSUpJSklKSUpJSklKSUpJSklKSUpJSG/wDncf8A4w/+e7ElKw/6JR/xbP8AqQkp +8JKV6tX77fvCSlerV++37wkpXq1fvt+8JKV6tR0D2/eElM0lKSUpJSklKSUpJSklKSUpJSklKSU c/8AKiz73f8AkElK/bvXP/Kiz73f+QSUr9u9c/8AKiz73f8AkElMLurdVyWenkdENrJB22AuEjgw A muscle injury that has not been managed correctly may lead to an overall imbalance in the spine differences., when it to be having a moment—and it 's about time one bit a... 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