ARCHETYPE MOBILITY DRILLS

 

Overhead Archetype Mobility Corrections

If your shoulders roll forward & elbows flare out practice the following mobility drills for 2-3 minutes on each side.

 

Overhead Extension Smash

Overhead Distraction with External Rotation Bias

Overhead Tissue Smash

Banded Overhead Distraction


Press Archetype Mobility Corrections

If your shoulders roll forward & elbows flare out practice the following mobility drills for 2-3 minutes on each side.

 

T-Spine Roller Smash Mobilizations

Bully Extension Bias

Shoulder Capsule Mobilization

Barbell Shoulder Shear

Hang Archetype Mobility Corrections

If your shoulders roll forward & elbows flare out practice the following mobility drills for 2-3 minutes on each side.

 

T-Spine Roller Extension Smash

Shoulder Rotator Smash & Floss

Anterior Compartment Mobilizations 

Barbell Shoulder Shear

Front Rack Archetype Mobility Corrections

If your shoulders roll forward & elbows flare out practice the following mobility drills for 2-3 minutes on each side.

 

T-Spine Roller Smash Mobilizations

Overhead Distraction with External Rotation Bias

Banded Lateral Opener

Super Front Rack 

Squat Archetype Mobility Corrections

If your pelvis is tilting forward or backward or your knees are positioned to the inside of your ankles as you descend to or rise from the bottom of your squat practice the following mobility drills for 2-3 minutes on each side.

 

Glute Smash & Floss

Quad Smash Mobilizations

Olympic Wall Squat

Single-Leg Flexion with External Rotation

Squat 2: Deadlift Archetype Mobility Corrections

If you can't bend over and touch a barbell or the ground while keeping your spine neutral practice the following mobility drills for 2-3 minutes on each side.

 

High Glute Smash & Floss

Posterior Chain Smash and Floss

Banded Super Frog

Posterior Chain Floss

Lunge Archetype Mobility Corrections

If you're unable to position your knee behind your hip or your leg flares outward when you move it behind your body practice the following mobility drills for 2-3 minutes on each side.

 

Quad Smash Mobilizations

Trailing Leg Hip Extension

Olympic Wall Squat

Couch Stretch 

Pistol Archetype Mobility Corrections

If you're missing hip flexion and extension range of motion over extend in pistol position, or feel hip impingement or pain practice the following mobility drills for 2-3 minutes on each side.

 

Couch Stretch

Leg-Extension Flexion with External Rotation

Gap and Smash Mobilizations

Classic Calf Mobilization