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Upper: The Ten Minute Daily Reset

The document provides instructions for a 10 minute daily mobility and stability routine divided into upper body, lower body, and scale progressions sections. The upper body section includes stretches, mobility exercises, stabilization exercises, and a German hang progression. The lower body section includes stretches, mobility exercises, and exercises like cat/camel and bridges. The scale progressions section provides instructions to progress from basic to advanced front and back scales and combinations.

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Khalaf Spencer
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42 views4 pages

Upper: The Ten Minute Daily Reset

The document provides instructions for a 10 minute daily mobility and stability routine divided into upper body, lower body, and scale progressions sections. The upper body section includes stretches, mobility exercises, stabilization exercises, and a German hang progression. The lower body section includes stretches, mobility exercises, and exercises like cat/camel and bridges. The scale progressions section provides instructions to progress from basic to advanced front and back scales and combinations.

Uploaded by

Khalaf Spencer
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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The Ten Minute Daily Reset:

1. Cross-Crawl x 20 repetitions.
2. Breathe with your diaphragm x 2 minutes.
a. Keep your tongue on the roof of your mouth.
3. Neck Nods x 20 repetitions.
a. On the 5th and 15th repetition, keep your chin
tucked and breathe diaphragmatically 5 times.
b. On the 10th and 20th repetition, keep your chin
up, and breathe diaphragmatically 5 times.
4. Segmental roll x 3 repetitions per limb.
a. Perform 3 complete rolls from each limb.
b. Remember to use your head when performing the upper body
rolls!
5. Rocking x 20 repetitions.
a. Perform 10 rocks in plantar-flexion (shoe laces down!).
b. Perform 10 rocks in dorsiflexion (on the balls of your feet).
6. Baby Crawl x 2 minutes.
a. Keep your tongue on the roof of your mouth.
b. Keep your head up!

UPPER

Mobility and Range of motion training:


Upper Trap Stretch: 2 x 15-20 seconds
Active-Isolated Stretching: all done for 6-10 reps with 2 second holds at the end of the range of
motion (descriptions of these movements are included below in the "Exercise Explanations and
Rationale" section).

Chin Tucks
Chin Lifts
Ear to Shoulder (left and right)
Chin turns (left and right)
Chin turn and tuck (left and right)
Chin turn and lift (left and right)
Band Look Aways: 2 x 10 (left and right).

Stabilization:
Band Neck Activation: 2 x 6-10 with 2 second hold.

Quadruped Stabilization:
Manual resistance progressing into Medball and finally into Swissball 2 x 10 seconds- working
up to 3 x 20 seconds. When 20 seconds of stability is achieved, progress to the next level of the
exercise (i.e. manual to Medball)

Foam Roller Parallel


Side Lying Rotation Extension
Closed Kinetic Chain Upper Extremity Stability
Shoulder Circle Big/Little
Wall Slide
Posterior Lunge with Posterolateral Reach
Wrist Roll
Fingers Pulsing
Palm Pulsing
Side-to-Side Palm Rotations
Front Facing Elbow Rotations
Side-to-Side Wrist Stretch
Rear Facing Wrist Stretch - Palms Down
Rear Facing Wrist Stretch - Palms Up
Rear Facing Elbow Rotations
Forward Facing Wrist Stretch
German Hang Progression:
Progression #1 – Shoulder Stretch on Knees (Rings at Head Height)
Progression #2 – Shoulder Stretch (High Rings)
Progression #3 – Jump to Inverted Hang
Progression #4 – Jump to Inverted Tuck (Toes on Ground)
Progression #5 – Straight Arm Pull to Inverted Tuck (Toes on Ground)
Progression #6 – Straight Arm Pull to Inverted Tuck (Toes on Ground then Back to Inverted
Position)
Progression #7 – Straight Arm Pull to Pike German Hang to Invert
Progression #8 – Full German Hang

LOWER
Cat/Camel
Yoga Twist
Side Twist
Bent Knee Twist
Birddog
Side-Lying Trunk Twist
Calf Stretch
Fire Hydrants
Supine Bridge
Lying Hip Rotations
Piriformis Stretch
Butterfly Stretch
Frog Stretch
Kneeling Lunge
Traveling Butterfly
Squatting Internal Rotations
Pigeon Stretch
Knee Circles
Star Pattern Step Knee Bends
Front Scale Quarter Circle
Jump Landing with Control

Scale Progressions:
Basic Front Scale
Advanced Front Scale
Front Scale Leg Lifts

Basic Back Scale


Advanced Back Scale

Front to Back Scale Combination


Front Scale to Pistol
Back Scale to One Leg Squat
Pirouette to Back Scale

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