113 Mobility for Gymnastics

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In this episode I share the exercises I use most often for mobility. 

Handstand Walk

I discuss the handstand walk and the exercises I use to improve thoracic extension and shoulder flexion:

• PVC Pass Through
• Cross Bench Dumbbell Pullover

Pistol

I discuss the progression I use to develop the pistol:

1. ​Front Foot Elevated Poliquin Split Squat​
2. ​Barbell Poliquin Split Squat​
3. ​Counterbalance Box Step Off​
4. ​Counterbalance Tempo Pistol​
5. ​Goblet Tempo Pistol

Hip flexion and internal rotation:

• Seated Pike Lift Isometrics
• Strict Toes to Bar
• Rower Pike Ups
• Hip Internal Rotation 90/90s

Ring Dip

Shoulder extension:

• Assisted Bar Dip Stretch
• Thoracic Bridge Progression
• Assisted German Hang

I also cover the differences between loaded mobility and daily stretching - and how I use both.