Mobility and Stability

Mobility and Stability

Mobility and Stability are two of the most common limiting factors when it comes to progressing in lifts and preventing injury on the field. Mobility is the freedom of movement for everything around the joint. Including static stretching or holding a position in the warm up won’t increase this joint mobility, but implementing movements that challenge this range of motion while maintaining proper position will. Stability is the bodies ability to resist unwanted movement, in other words, control. Include movements in your warm up that focus on proper stabilization of your joints and midline (core stability). You certainly see a lot of stabilization challenges  on strength days, but don’t only rely on doing them when asked. You know you better than us, so if your shoulder girdle is weak, put some stabilization work in during the warm up. If you can only get to proper squat depth with weight on the bar, that should tell you all you need to know about your hip mobility and stability.

The warm up is also an opportune time to reinforce certain movement patterns and your motor control as an athlete. I challenge you to pay greater attention to the relationship between movements from our warm up series, the squat and every other movement you’re asked to perform.  Taking a closer look at these movements when you’re warming up and the carry over between them all will give you a greater picture/feel for ideal posture and position. Focusing on the proper execution of movements in your warm up that reinforce proper movement patterns goes a long way, and will carry over not only to other lifts.


Tuesday, September 9th, 2014


A) Strength: Behind the Neck Press 5×5

B) Strength: Bent Over Row 4×8

C) 5 Rounds For Time:

  • 5 Push Jerk
  • 10 Burpees

Boot Camp


  • 500 m row
  • 40 squats
  • 30 sit ups
  • 20 push ups
  • 10 barbell row

Discussion: Paleo Approved Foods

coming Wednesday

21 min EMOM:

  • 15 Med Ball Cleans
  • 15 Anchored Sit up to Air Squat
  • 100 m run
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