The Mobility Systems (in order of priority) ---------------------------------------------Joint mechanics -Sliding-surface dysfunction -Muscle Dynamics The Mobilization Methods

---------------------------------------------Pressure Wave -contract and relax -banded flossing

Programming for Mobility ---------------------------------------------getting into bottom position of squat -setting up for deadlift -overhead press position -undoing the damage of seating down for the majority of the day -spend no less than 2 minutes -choose only 3 areas per session

Rules of Mobility ---------------------------------------------Test and Retest -If it feels sketchy, its sketchy -No Days Off -Make mobility realistic -Always mobilize in a good position -Dont get stuck in One position, explore your business

Mobility Tools ---------------------------------------------Thoracic Spine (Area 1) **-T-Spine Smash Extension (with roller) pg 551 ---------T-Spine Smash Side Roll (with roller) pg 557 **-T-Spine Double lacrosse ball pg 558 ---------T-Spine Plate Smash pg 560 **-T-Spine smash: overhead extension bias pg 561 -T-Spine smash: Lacrosse Ball extension bias pg 564 -T-Spine smash: overhead extension bias (advanced) pg 566 -T-Spine smash: overhead extension bias with lacrosse(advanced) pg 569 -T-Spine keg: global extension (additional ROM) pg 569 -T-spine Keg: overhead anchor with extension bias pg 572 *-Overhead rib mobilization with lacrosse (upper ribs) pg 577

-T-Spine smash: internal rotation (lower ribs) pg 578 -First Rib Mobilization pg 580 -Posterior Shoulder (Lat, posterior) (Area 2) *-Shoulder Rotator Smash and Floss pg 593 **-Shoulder Capsule Mobilization pg 596 **-Super D Shoulder capsule Mob pg 602 **-Overhead tissue smash pg 604 *-Banded Overhead distraction pg 610 -Overhead with external Rotation Bias pg 612 -Bilateral Shoulder Flexion pg 614 **-Super Fron Rack pg 617 **-Classic Tricep and Lat stretch pg 619 -Reverse Sleeper Stretch pg 621 (when sitting down) -Anterior Shoulder: Pec, anterior (Area 3) **-Anterior compartment smash pg 626 **-Barbell Shoulder Smash pg 632 -Bilateral Internal Rotation Mobilization pg 637 **-Banded Bully pg 641 -Triple Bully pg 642 -Bully Extension Bias pg 644 **-Sink Mobilization pg 645 (global mobilizer) **-Banded Lateral Opener pg 647

-Downstream Arm: triceps, elbows, forearm (Area 4) **-Triceps Extension Smash pg 655 -Voodoo Elbow Mobilization pg 658 -Banded Elbow extension pg 662 -Banded Elbow Distraction pg 665 **-Double Lacrosse Ball Smash pg 669 -Banded Wrist Distraction with Voodoo Wrist Sequence

-Trunk: Psoas, lower back, oblique (Area 5) *-lower Back smash: single lacrosse ball pg 682 -------*-pelvis reset pg 685 [After workout] *-low back smash: double lacross ball pg 687 -------*-oblique side smash: pg 691 *-classic spinal twist: pg 692 -------*-lateral hip opener pg 696 -lateral side opener pg 697 *-Targeted gut smash pg 698 **-Global gutsmash (with a softer ball) pg 707 [After workout] -at least 10 minutes for this -Posterior High chain: glutes, hip capsule (Area 6) **-Glute smash and floss, lacrosse ball pg 716 *-High glute smash and floss pg 722 *-Side hip smashing pg 725 **-Single leg flexion with ER bias pg 728

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---**-Hip external rotation with flexion pg 734 ----Olympic wall squat with external rotation pg 743 *-Executive Hip mobilization pg 744 [When sitting down] -Executive Hip workaround pg 747 [When sitting down] -Gentle Hip Distraction pg 748 *-Hip Capsule Mobilization pg 751 *-Hip Capsule Internal Rotation pg 755 -Cueing internal rotation with distraction pg 757 *-Olympic wall squat with IR bias pg 760 -Global internal rotation pg 762 -Internal rotation workaround pg 763 [When sitting down] -Anterior High chain: hip flexor, quadriceps (Area 7) **-Quad smash pg 770 -Barbell Quad Smash (ADVANCED) pg 774 -Superfriend Quad Smash pg 775 *-Suprapatella Smash and Floss pg 776 -Voodoo Knee Mobilization pg 779 **-Banded Hip Extension pg 781 *-Banded Hip Single Leg Squat pg 785 **-Couch Mobilization pg 788 -Super Couch Variation (VERY ADVANCED) pg 794 -Trailing Leg Hip Extension pg 796 **-Reverse Ballerina pg 800 -Adductor (Area 8) *-Adductor Smash with roller pg 808 --banded super frog (VERY ADVANCED) pg 811 -super frog pg 814 *-olympic wall squat pg 817 --Happy baby test pg 824 --------

-------[After workout] --------

-Posterior chain: hamstring (Area 9) *-Posterior chain smash and floss pg 830 **-Posterior Chain Smash and Floss: Monkey Bar of Death Variation pg 832 *-Voodoo groin and hamstring wrap pg 833 -Dynamic Leg Swings **-Posterior Chain Floss pg 836 -Banded Classic Posterior Chain Mob pg 847 -Super P-LATIES pg 851 -Knee (Area 10) -Terminal Knee Extension pg 860 *-Gap and Smash pg 866 -Flexion Gapping pg 872 -Medial and Anterior Shin (Area 11) *-Medial Shin smash and Floss pg 878 **-Lateral and Anterior Compartment Smash pg 884 *-Global Plantar Flexion pg 888

-Calf (Area 12) **-Calf Smash pg 893 *-Bone Saw Calf Smash pg 900 -Voodoo Calf Mobilization pg 902 **-Classic Calf Mobilization -Banded Heel Cord: Anterior Bias -Banded Heel Cord: Posterior Bias