< Flexibility & Mobility Exercises - Iron Neck
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    | FLEXIBILITY & MOBILITY WORKOUT

    The Flexibility and Mobility program is aimed at activating muscle groups that are tight and unable to change length to allow for proper posture and body mechanics. The program goes through mulit-joint and multi-planar movements in addition to isometric holds to create muscle tone and improve ranges of motion in the neck, thoracic spine, hips and ankles

    Workout breakdown

    Below are the individual exercises from the workout above

    • Locked Neck Body Turns

    Use the LNBT to isometrically activate the midline and shoulders while opening up the hips and ankles. Make sure to hold the ends of the ROM for a full second.

    • Iso Holds + Thoracic Spine Rotations (Half-Kneeling)

    Utilizing the half kneeling position is a great way to incorporate the core musculature while providing better stability while rotating. In this drill we hope to challenge the core muscles in pure rotation while providing a safe place to rotate in a more stable half kneeling position

    • Iso Holds + Reverse Nordics (Kneeling)

    The Reverse Nordic is a great concentric strength builder for the posterior chain and stretch for hip flexors.

    • Protraction & Retraction + Thorasic Spine CARs (kneeling)

    Utilizing the half kneeling position is a great way to incorporate the hips and musculature of the core with improved stability. Begin by looking at the anchor point and backing away slowly unitl tension is appropriate. The exercise initiates by pulling the nose away from the anchor point, shortening the back of the neck and concentrically engaging the posterior chain, then we use that leverage to work the the Thoracic Controlled Articulate Rotations (CARS) at the thoracic spine.

    • Figure Eights + Deep Squat Hold

    Now we're taking advantage of the positional strength and increased ranges of motion to test our deep squat position and use the Iron Neck as Reactive Neuromuscular Activation for the posterior chain. In the deep squat we'll build coordination and proper thoracic spine alignment through the IN figure 8 drill

    • Locked Neck Body Turns + Deep Squat Hold

    This is a retest of the very first movemnet the LNBT. We are trying to get as low as possible and create internal & external rotation at the hip, ending in a deep lunge stance during the exercise to provide work for the hips, glutes and legs.

    • Look Left & Look Right + Lateral Lunge

    Training in the frontal plane requires strength through the "Inner Sling" (adductors, glutes and lower abs) and is a prerequisite to rotational based exercises as well as proper alignment of the hips, relative to the rib cage. The lateral lunge is a great test of ankle & hip ROM while the LLLR engages stabilizing muscle groups through the length of the entire spine.