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SSF Mobility Cheat Sheet

This document provides a 7-minute mobility routine to improve total body joint mobility and flexibility for surfing and snow sports. It describes several exercises like dead bug floor slides, lying leg lowers, kneeling thoracic rotation, spiderman reach with downward dog, hip flexor and quad stretch, deep squat with goalie stretch, and tabletop reach.

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Darren Nolan
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67 views2 pages

SSF Mobility Cheat Sheet

This document provides a 7-minute mobility routine to improve total body joint mobility and flexibility for surfing and snow sports. It describes several exercises like dead bug floor slides, lying leg lowers, kneeling thoracic rotation, spiderman reach with downward dog, hip flexor and quad stretch, deep squat with goalie stretch, and tabletop reach.

Uploaded by

Darren Nolan
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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7-Minute Mobility Cheat Sheet

Want to build a body fit for shredding? Use The Surf Snow Fitness M3 “Shred Fit Science” Method
If you want to get build a fit body for surfing and snow of Getting Fit for Surf & Snow Sports…
sports, you should be able to move efficiently through all Shred Fit = Movement + Metabolism + Mindset
three dimensions.
• Do this 7-minute mobility sequence as a daily
routine or use it as part of your pre-exercise
warm-up.
• Improve your total body joint mobility & flexibility.

Dead Bug Floor Slides


Benefit - Improves posture and shoulder mobility.
(5-7 reps)
Instructions
• Lying on your back, flex your hips and knees at 90 degrees and brace your
core (pressing your lower back into the ground).
• Start with your elbows bent and forearms pressed into the floor.
• Squeeze your back muscles and keep your forearms pressed into the floor
throughout the following movement.
• Slowly extend your arms overhead into a Y position and then reverse the
movement.

Lying Leg Lowers


Benefit - Improves hip flexion and hamstring mobility. (3-5 reps / leg)
Instructions
• Lie on your back with your hips flexed at 90 degrees and a towel hooked
around one the heel of one foot.
• Brace your core and press your lower back into the ground.
• Slowly lower one leg down towards the ground, then reverse the movement.
• You don’t have to get all the way to the ground depending on your muscle
tightness.

Kneeling Thoracic Rotation


Benefit - Improves thoracic spine mobility through extension and rotation.
Instructions
• Kneel on the floor and sit back onto your heels.
• Place one hand on the floor and the other on the back of your head.
• Keeping your core braced, rotate your elbow down towards the opposite
knee, then rotate your elbow back towards the ceiling as far as you can.

(3-5 reps / side)

www.SurfSnowFitness.com
Spiderman Reach + Downward Dog
Benefit - Improves total body mobility (hip flexors,
groin, hamstrings, thoracic spine, chest, shoulders,
lats).
(3-5 reps / side)
Instructions
• Starting in a push-up position, bring one foot forward to the outside of your
hand.
• Lift the hand closet your foot and rotate your arm and chest upward toward the
ceiling.
• Return to the start position then extend your arms and drive your hips upward.
towards the ceiling

Hip Flexor + Quad Stretch


Benefit - Improves mobility through the front of your
hips and quads.

(3-5 reps / side)


Instructions
• From a half kneeling position extend your back leg as straight as you can then
crunch your abs forward to stop your lower back from arching.
• Slowly lunge forward to feel a stretch down the front of your hip. You can tilt to
the side to increase the stretch.
• Return to the start position and grab your back foot in one hand.
• Slowly lunge forward to feel a stretch down the front of your leg.

Deep Squat + Goalie Stretch


Benefit - Improves mobility through your hips for
squatting movements.
(3-5 reps / side)
Instructions
• From a standing position, reach down to the floor then lower your hips into a
deep squat position.
• At the bottom of the squat lift your chest and then slowly rock side to side to
mobilise your hips.
• Extend one leg out to the side, grab your ankle and lean your chest down to
increase the stretch through your groin.
• Return to the deep squat position, then repeat on the other leg.

Tabletop Reach
Benefit - Improves mobility through your hips,
shoulders and lats.

(3-5 reps / side)


Instructions
• Start on the floor in a crab position with your knees flexed at 90 degrees.
• Brace your core, squeeze your glutes and extend your hips up into a bridge or
tabletop position (try and keep your neck neutral).
• Lift one arm and reach diagonally across your body to feel a stretch through
your lats before returning to the start position.

www.SurfSnowFitness.com

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