Hey Funky Cold Mwodinas,

Today’s mobility mission is to spend 5-6 min a side opening up your hip for improved squatting.

Test Retest:  Squat, but squat after each leg mob so that you can see how tight you really are.

Kstar

Hey Supplenesses,

Today’s mission is to spend 10 minutes working on your forgotten lower leg bits.  Get those tissues unstuck and see how much easier squatting and running is.

Kstar

Hey MWod Beasts,

Ok. Let’s get into it.  Self respecting Athletes don’t wear flip-flops.   I know where you live it’s ‘Hot’. I know you like to look ‘cute’.  But you are destroying your feet mechanics and setting up serious problem for your heel cords and calf.  Best defense, no be there.  You know I’m right.  Take the flip-flop/slipper challenge.  See if you can walk/run in your flips without clinching your big toe.

It is my life’s mission to get you guys to stop destroying your feel and ankles.  Think about the worst thing you could do to your heel cords and feet, now think a little worse.  That’s what flip flops are.

Kstar

Hey  Mobstars,

Today’s mission is about getting ready to spend some time in the always pleasant receiving position.  Most of us are so inflexible, uncomfortable, and so ineffective after pulling ourselves under the barbell that we end up hurrying out of the hole as fast as we can.  The goal is to have enough surplus mobility that not only can we receive the barbell in a good position, but we can receive the barbell in a bad position.  We want options.  We want movement possibilities.  Miss that barbell forward? No problem.  Think junk yard dog attitude (thanks Coach B) meets supple leopard.

Spend as many minutes in each position as it takes to have mobility options.

Kstar

Hey MWod Kiddies,

First of all, I promise to reason out for you the “no flip-flop/slippas” rule this weekend.

Now, let’s make a stretchy time.  This episode is a little routine you might employ to improve your front-rack to over-headedness.  That’s right, we are talking improving your jerk positioning.  And for those of you that aren’t lifting heavy today, well the same mobilization would improve your swimming positioning as well.

Mission:  Grab 2-3 minutes per mob/per arm.   I guarantee you will have a much better relationship with your totem animal the next time you find yourself thinking about the pain cave.

Kstar

Hey Mwod Bandit,

Yeah, it’s that time again when we need to have a reality check about your hip extension.   So pony up.

Grab 3-4 minutes in each hip extension mob.  Band em if you got em.

Test/retest:  How awesome your back feels?  How does your running feel?  How about your kipping pull up.

K-meat-tunnel-star

Ps.  Bonus Mobility Credits if you knew the title was from Time Bandits.  Evil drove a sweet car.

Hey Mwodies,

Today’s episode is about dealing with how well your high tension wires (nerves) are running through your meat tunnels (your body).  It may appear complicated, but good positioning like keeping the head in neutral while squatting or keeping the shoulder up high when going overhead, actually address protecting your nervous system.  Big takeaway:  be well hydrated and respect your nervous system.  Floss on!

Part 1

Part 2

Kstar

Hey Mobile Ones,

This Mwod Mission is another basic recipe for recovering your smoked lower back after repeated jumping efforts (think basketball, running, box jumping).

You are going to have to over do it once in awhile.  You WILL meet the honey badger.  He WILL destroy you if you don’t have a plan.

Make a better decision and deal your business.

Kstar

Hey Mwod Jump Machines,

Today’s Mwod is rough “cocktail” recipe for recovering your overly brutalized lower legs.  Lots of jumping in your life? Lot’s of distance running? This one is for you.

Post results of the “GDT” (global dehydration test to comments).

Kstar

Hey Mobstars,

In keeping with our recent “generic” approach to treating a joint (instead of the joint within the context of movement), today’s mission is to collect 3-8 minutes a shoulder using your trusty pain ball.  Remember when Leah is bluffing Jabba with the thermonuclear detonator?  Yeah, she’s holding a pain ball (and that’s why you bounty hunters are my kind of scum.)

Test/Retest:  Pushup

Kstar