1. First Rib Mobility

–2 minutes on each side, moving arm up and down with external rotation (aka, at the top of the movement try to face your palm behind you). Make sure you have some weight on the bar and use it to push the first rib down.

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2. Banded Shoulder Stretch with External Rotation

–2 minutes on each side. Make sure the palm faces up.  Work the angles to include the tricep, lats, and all the muscles down your side.

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3. Torso Mobility

Hold for 2 minutes. Make sure the band has enough tension to pull your arms backward.  work to keep the ribcage down and engage the abs for spinal stability.  This will increase the stretch on the thoracic spine. Remember to breathe.

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4. Adductor Roll with Barbell

–2 minutes on each side.  Slowly roll the barbell all the way to the groin and down to the knee.  If you find any nasty spots hold there and then move off of it. Try to work the top, middle, and bottom of the inner thigh muscles.

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5. Couch Stretch

–2 minutes each leg. Remember to flex your Glutes and brace your abs.  If you can’t get up this high, no worries.  Go as high as you can go.

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6. Calf Roll with Barbell

–2 minutes each side.  Slowly roll the barbell from the bottom of the Achilles tendon up to the back of the knee. Make sure to hit angles that get both the inside, center, and outside portions of the calf area.  If you find a sticky spot, hold on it and point and flex your toes for added release.  If you need more pressure, use your other leg for leverage by putting it on top of your shin.

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