THE MOBILITY Ei MINDSET EBOOK THE MOBILITY Ei MINDSET EBOOK 8 WEEK MMA MOBILITY PROGRAM, 1 DAY/WEEK WEEK 1 FRC, MOBILITY, STABILIZATION 1A: Controlled Articular Rotations: 2 sets 3 reps each • Head • Shoulders • Spine • Elbows • Wrist • Hips • Knees • Ankles • Toes 2A: Hip End Range Holds: 2 sets 3 reps each side • Hip and knee even Flection • Hold for 10 seconds 3A: Glute End Range Hold: 2 sets 3 reps • Hip and knee extension • Hold for 10 seconds 4A: Prone Shoulder External Rotation: 2 sets 5 reps • Elbow flexion and abduction • Hold for 10 seconds 5A: Prone Shoulder Internal Rotations: 2 sets 5 reps • Elbow flexion and abduction • Hold for 10 seconds d t 6A: Standing Ankle Dorsiflexion End Range Hold: 2 sets 5 reps • Ankle Dorsiflexion • Hold for 10 seconds 7A: Quadruped Wrist Extension End Range Hold: 2 sets 5 reps a day • Wrist Extension and Elbow Extension • Hold for 10 seconds WEEK 2 FRC, MOBILITY, STABILIZATION 1A: Controlled Articular Rotations: 2 sets 3 reps each • Shoulders • Spine • Tr fun and h Head • Hips • Elbows • Wrist • Knees • Ankles • Toes 2A: Glute Bridge Single Leg Leg Whip: 2 sets 5 reps • Hip extensions hip abduction, addiction • Maintain core control DARU STRONG ALL RIGHTS RESERVED 3A: Shoulder Wall Slides: 2 sets 10 reps • Scapula mobility • Keep 5 points of contact on wall 4A: Quadruped Hip Fire Hydrant Leg Extension: 2 sets 5 reps each • Knee extension hip flection • Maintain Core Control 5A: Prone Glute End Range Hovers: 2 sets 5 reps • Hip extension knee extension Hover over block with ju target core Control 6A: Prone Glenohumeral End Range Hovers: 2 sets 5 reps • Elbow extension shoulder internal to external rotation • Maintain neutral spine alignment 7A: Big Toe End Range Hold: 2 sets 5 Holds • Flex toe vertical • Hold for 10 seconds WEEK 3 FRC, MOBILITY, STABILIZATION 1A: Controlled Articular Rotations: 2 sets 3 reps each • All joints • Joint centration and core stabilization 2A: Seated Hip Flexor End Range Hold: 2 sets 3 reps • Hip Flexion knee extension • Hold for 10 seconds 3A: Quadruped Glute End Range Hold: 2 sets 5 reps each • Knee flexion hip extension • Hold for 10 seconds you have ge 4A: Prone Shoulder Y,W,T’s: 2 sets 10 reps • Maintain neutral spine • Hold each position for 2 seconds 5A: Ankle Plantar Flexion End Range Hold: 2 sets 3 reps • Seated position • Hold for 10 seconds THE MOBILITY Ei MINDSET EBOOK WEEK 3 (CONTINUED) 6A: Wrist Flexion End Range Hold: 2 sets 3 reps • Prone position • Hold for 10 seconds WEEK 4 FRC, MOBILITY, STABILIZATION 1A: Controlled Articular Rotations: 2 sets 3 reps • All joints • Joint centration core stabilization 2A: Single Leg Glute Bridge Leg Whip: 2 sets 5 reps each • Hip extension abduction adduction • Core Control 3A: 90/90 PAILS/RAILS: 2 sets • Hip Internal and external rotation • Isometrics • Hold for 10 seconds 4A: Shoulder External Rotation PAILS/ RAILS: 2 sets • Hold tension for 10 seconds • Isometrics in Elbow flection 5A: Side Lying Shoulder Internal Rotation PAILS/RAILS: 2 sets • Hold tension for 10 seconds • Isometrics in Elbow flection 6A: Big Toe PAILS/RAILS: 2 sets each • Isometrics for 10 second • Pull towards shin WEEK 5 FRC, MOBILITY, STABILIZATION 1A: Weighted Controlled Articulations: 2 sets 3 reps • Shoulder (2lb DB) • Hips (2lb ankle weights) 2A: Quadruped Lateral Leg Extension End Range Hovers: 2 sets 10 seconds • Hip flexion Leg Extension • Core Control DARU STRONG ALL RIGHTS RESERVED 3A: Prone Shoulder (Y) position End Range Hovers: 2 sets 10 seconds • Shoulder flexion elbow extension • Core Control Neutral Spine 4A: Toe Vice Mobility: 2 sets 30 seconds • Lock fingers in toes • Supinate and pronate passively 5A: Finger Extension End Range Hold: 2 sets 10 second • Press hand to floor • Extend just the fingers WEEK 6 FRC, MOBILITY, STABILIZATION 1A: Controlled Articular Rotations: 2 sets 3 reps • All joints • Core stabilization 2A: 90/90 PAILS/RAILS: 2 sets • Internal external hip and knee flection • Hold for 10 seconds 3A: Keeling: Weighted Shoulder CARS: 2 sets 3 reps • Use 2 pound Dumbbell • Keep a neutral spine 4A: Bear Sit to 90/90: 2 sets 5 reps each side • Core Control • Hip mobilization 5A: Shin Guard Get Up: 2 sets 5 reps each side • 90/90 get up • Core Control THE MOBILITY Ei MINDSET EBOOK WEEK 7 FRC, MOBILITY, STABILIZATION 1A: Controlled Articular Rotations: 2 sets 3 reps • All joints • Core stabilization 2A: Quadruped Hip Extension End Range circles: 2 sets 10 seconds • Keep tight circles • Hip extension knee extension • Glute activation 3A: Hip Flexion Passive Range Holds: 2 sets 10 seconds • Drive knee to chest • Maintain irradiation • Core Control 4A: Wall Slide: 2 sets 15 reps • Keep 5 pints of contact • Shoulder external rotation 5A: Dorsiflexion Passive Range Holds: 2 sets 10 seconds • Half kneeling drive knee over toes • Pull back and hold WEEK 8 FRC, MOBILITY, STABILIZATION 1A: Controlled Articular Rotations: 2 sets 3 reps • All joints • Core Control 2A: Single Leg Glute Bridge Leg Whip: 2 sets 5 reps • Hip abduction and adduction • Core Control 3A: Serratus anterior activation: 2 sets 10 reps • Keep a neutral spine • Core Control 4A: Prone Imaginary Handcuffs: 2 sets 10 reps • Neutral spine • Controlled articulation 5A: Split end Range Hovers: 2 sets 10 seconds • Maintain core Control • Proper joint centration DARU STRONG ALL RIGHTS RESERVED IMPORTANT TIP: Mobility must be trained on a separate day of training. 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