Mobility Class Links – Scott Hagnas

SHORT ROUTINES:

STRENGTH 4.0 CLASS WARMUPS (pick one daily)

Warmup 1

Warmup 2

Warmup 3

Warmup 4

CLASSES IN CHRONOLOGICAL ORDER:

Squat Mobility 7/9/20

Spinal Mobility from 7/16/20

Wrist/Elbow/Shoulder Mobility 7/23/20

Isometric Stretching Protocols 7/30/20

Hip Flexors 8/6/20

Groin/Straddle Stretching 8/13/20

Overhead Mobility Class 8/27/20

Squat Mobility Class Pt 2 9/3/20

Upper Body Flexibility Class 9/10/20

Hip Flexibility Class 9/17/20

Breathing Workshop 9/24/20

Morning Routine Workshop 10/1/20

Ham, Quad, & Chest Tempo Stretching 10/8/20

Front Split Flexibility Class 10/15/20

Bridge & Spinal Flexibility Class 10/22/20

Flexibility & New Standards Class 12/2/20

Hip Flexors, Calves, and Hammies Class 12/9/20

Hamstrings & Shoulders Class 12/16/20

Hip Flexors & Groin Class 12/24/20

Mobility Standards Mini-Routines 1/6/21

Hip Rotation Class 1/13/21

Hamstrings, Calves, Hip Flexors 1/20/21

Spinal Mobility Class 1/27/21

Hamstrings/Hips Routine “C” 2/3/21

Spine/Shoulders Routine “B” 2/10/21

Straddle/Groin Routine “A” 2/17/21

Hamstrings/Hips Routine “C”, pt 2 re-test 2/24/21

Recovery Mobility/Stretching Class 3/3/21

Shoulders & Spine, Higher Intensity Stretching 3/10/21

Groin & Hips, Higher Intensity Stretching 3/17/21

Baselines Re-Test & Stretching 3/31/21

Hip ER/Flexors + Shoulders wk 1 – 4/8/21

Hip/Shoulder wk 2 + Expansive Breathing – 4/14/21

Hip/Shoulder wk 3 + Breathing – 4/21/21

Hip Flexors/Hamstrings wk 1 – 5/5/21

Hip Flexors/Hamstrings wk 2 – 5/12/21

Hip Flexors/Hamstrings wk 3 – 5/19/21

Hip Flexors/Hamstrings wk 4 – 5/26/21

Mobility-Based Recovery Session, wk 1 – 6/2/21

Mobility-Based Recovery Session, wk 2 – 6/9/21

Mobility-Based Recovery Session, wk 3 – 6/16/21

Mobility-Based Recovery Session, wk 4 – 6/30/21

Upper Body/Spine Loaded Stretching – 7/6/21

Lower Body Loaded Stretching – 7/13/21

Upper Body/Spine Loaded Stretching 2 – 7/20/21

Lower Body Loaded Stretching 2 – 7/27/21

Internal Rotation Flexibility 1 – 8/3/21

Internal Rotation Flexibility 2 – 8/10/21

Internal Rotation Flexibility 3 – 8/17/21

Spinal Flexibility 1 – 8/31/21

Spinal Flexibility 2 – 9/7/21

Spinal Flexibility 3 – 9/14/21

Feet/Lower Leg 1 – 9/22/21

Feet/Lower Leg 2 – 9/29/21

Feet/Hip Flexors/Hamstrings 10/6/21

Hamstrings/Hip Flexors 1 – 10/14/21

Hamstrings/Hip Flexors 2 – 10/20/21

Hams/Hip Flexors/Shoulders – 10/27/21

Shoulders/Pecs – 11/3/21

Shoulders/Pecs 2 – 11/10/21

Shoulders/Pecs/Bridge – 11/17/21

Overhead/Spinal Extension 1 – 11/24/21

Overhead/Spinal Extension 2 – 12/1/21

Shoulder Overhead/ER/Extension – 12/8/21

Shoulder Flex/Ext/Stability – 12/15/21

High Rep Joint Mobility – 12/22/21

Hip & Groin 1 – 12/29/21

Hip & Groin 2 – 1/5/22

Hip/Neck/Wrist/Ankles 1 – 1/12/22

Hip/Neck/Wrist/Ankles 2 – 1/19/22

Groin + Upper Chest & Shoulders 1 – 1/26/22

Shoulders/Chest/Q&A – 2/2/22

Recovery Stretching/Breathing 1 – 2/9/22

Recovery Stretching/Breathing 2 – 2/16/22

Stretch Flows: Hips, Shoulders, Spine – 2/23/22

Breathing Basics + ISO/Apnea Circuit – 3/2/22

Morning Mobility + ISO Version – 3/9/22

Full Body Recovery Work – 3/16/22

Shoulder Standards – 3/30/22

Lower Body Standards – 4/6/22

Shoulder External Rotation 1 – 4/13/22

Shoulder External Rotation 2 – 4/20/22

Shoulder External Rotation 3 + Hips – 4/27/22

Hip Rotation & Groin 1 – 5/4/22

Hip Rotation & Groin 2 – 5/11/22

Hip Rotation & Groin 3 – 5/18/22

Side Split & Pancake 1 – 5/25/22

Side Split & Pancake 2 – 6/1/22

Side Split & Pancake 3 – 6/8/22

Side Split & Pancake 4 – 6/15/22

Spine Flexibility 1 – 6/29/22

Spine Flexibility 2 – 7/6/22

Spine Flexibility 3 – 7/13/22

Spine Flexibility 4 – 7/27/22

Shoulders & Spine 1 – 8/3/22

Shoulders & Spine 2 – 8/10/22

Shoulders & Spine 3 – 8/31/22

Shoulders & Spine 4 – 9/7/22

Accessory Strength 1 – 9/14/22

Accessory Strength 2 – 9/21/22

Accessory Strength 3 – 9/28/22

Accessory Strength 4 – 10/5/22

Accessory Strength ph2 wk 1 – 10/12/22

Accessory Strength ph2 wk 2 – 10/19/22

Accessory Strength ph2 wk3 – 10/26/22

Accessory Strength ph2 wk 4 – 11/2/22

Recovery Work 1 – 11/9/22

Recovery Work 2 – 11/16/22

Recovery Work 3 – 11/22/22

Recovery Work 4 – 11/30/22

Express Hip Routine – 12/14/22

Express Spine Routine – 12/21/22

Express Shoulder Routine – 1/4/23

Short Lower Relaxed Stretch – 1/4/23

Lower & Spine Flexibility Training, wk 1 – 1/11/23

Lower & Spine Flexibility Training, wk 2 – 1/18/23

Lower & Spine Flexibility Training, wk 3 – 1/25/23

Lower & Spine Flexibility Training, wk 4 – 2/1/23

Lower & Spine Flexibility Training, wk 5 – 2/8/23

Lower & Spine Flexibility Training, wk 6 – 2/15/23

Shoulder Flexibility Training, wk 1 – 2/22/23

Shoulder Flexibility Training, wk 2 – 3/1/23

Shoulder Flexibility Training, wk 3 – 3/8/23

Shoulder Flexibility Training, wk 4 – 3/15/23

Shoulder Flexibility Training, wk 5 – 3/22/23

Shoulder Flexibility Training, wk 6 – 3/29/23

Full Body Stretch, wk 1 – 4/5/23

Full Body Stretch, wk 2 – 4/12/23

Full Body Stretch, wk 3 – 4/19/23

Full Body Stretch, wk 4 – 4/26/23

Recovery Work, wk 1 – 5/3/23

Recovery Work, wk 2 – 5/10/23

Recovery Work, wk 3 – 5/17/23

Recovery Work, wk 4- 5/24/23

Upper/Lower Acc’y Strength/Range, wk 1 – 5/31/23

Upper/Lower Acc’y Strength/Range, wk 2 – 6/7/23

Upper/Lower Acc’y Strength/Range, wk 3 – 6/14/23

Upper/Lower Acc’y Strength/Range, wk 4 – 6/21/23

“Bulletproof” Range, wk 1 – 6/28/23

“Bulletproof” Range, wk 2 – 7/5/23

“Bulletproof” Range, wk 3- 7/12/23

Recovery & Resilience, wk 1 – 7/26/23

Recovery & Resilience, wk 12- 8/2/23

“The Big 6”, wk 1 – 8/23/23

“The Big 6”, wk 2 – 8/30/23

“The Big 6”, wk 3- 9/6/23

“The Big 6”, wk 4- 9/13/23

“Majoring in the Minors”, wk 1 – 9/20/23

“Majoring in the Minors”, wk 2 – 9/27/23

“Majoring in the Minors”, wk 3 – 10/4/23

“Majoring in the Minors”, wk 4 – 10/11/23