SHOTGUN MOBILITY

This page supplies a mobility protocol that will work for most people as general preparation for most the workouts in the program.

The Running/Rucking/Climbing workouts have a separate protocol found HERE

The reason we term this ‘shotgun’ mobility is due to it not requiring the precision of specifically targeting an area. This will hit the full body with a broad spread - and absolutely get the job done.

SHOTGUN MOBILITY A

Flow together as best you can, utilising dynamic mobility tactics.

  1. PRESS UP POSITION LEG DRIVERS X5 PER SIDE

  2. INCHWORM WITH COBRA X 10

  3. TABLE TOP WITH OVERHEAD REACH X 5 PER SIDE

  4. STANDING MULTI TOUCH X 5

  5. LUMBAR ROTATIONS WITH TOE TOUCH X10 PER SIDE

  6. PRONE THORACIC ROTATIONS X 5 PER SIDE

  7. OVERHEAD REVERSE LUNGE X 5 PER SIDE

  8. WINDOW WIPERS X 10 PER SIDE

SHOTGUN MOBILITY B

Flow together as best you can, utilising dynamic mobility tactics.

  1. SUPINE BRIDGE AND REACH X 5 PER SIDE

  2. SQUAT ROTATIONS / OVERHEAD REACH X 5 PER SIDE

  3. LUNGE MATRIX X 5 PER LUNGE, PER SIDE

  4. COSSACK X 10 PER SIDE

  5. SQUAT MATRIX X 5 PER VARIANT

GENERAL TIPS

First and foremost - get used to the above. Practice and build them into a routine that becomes second nature and standardised. Before you train, hit the prescribed mobility to prepare not just physically but mentally. A strong routine will enhance this.

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