Day 26: Overhead Lock Out Mobility

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Welcome to Day 26 of the 30 Days of Warm Ups and Movement Prep.

Today we will be working on your overhead lockout mobility.

If you haven't already, download our 30 Day Challenge Guide.

The 30 Warm Ups and Routines in this guide are meant to be used before or after a training session.

Each day was originally designed to be done for 30 minutes, however, with much testing and feedback, 15 minutes is now recommended.

These sequences are designed to be done for the allotted time (15 minutes) working through the reps at a low to moderate pace.

Today is day 26 of the challenge and we will be focusing on improving your overhead lock out mobility.

Movements

• Tissue Prep; 30"/side
• Pull Up Hang; up to 60"
• 5-10 Push Presses with Light Weight

Tissue Prep

We are prepping the tissue, not trying to break it apart. Don’t roll so hard it is painful. Use this as a time to lightly tenderize yourself.

Pull Up Hang

When doing the pull up hang, make sure to keep your ribs crunched and low back in neutral. It is very easy to let your low back over-arch, which will make this drill ineffective.

You can change your hand width or grip from under-hand to over-hand as necessary. There should be no pain or pinching in the shoulders. If there is, change grips.

Keep your head in neutral. Don’t push it forward.

5-10 Push Presses

Because the pull up hang is an aggressive stretch, we don’t want to go for a heavy set of push presses right after the pull up hang. We want to use a lighter weight and work on technique.

Need more hip and low back mobility? Start with Day 1 of our Hip/Low Back Mobility Program for free:

Need more hip and low back mobility? Start with Day 1 of our Hip/Low Back Mobility Program for free: