||05-30-2007 06:54 AM
A nice synopsis of Mag Mob
This was posted on Lyle McDonald's Bodyrecomposition forum.
I don't own the DVD, but this what I've gleaned from a bit of research on the topic. I added a few extra low back and scapula things that I like.
And here's a thread where Mike and Eric have answered activity-specific mobility warm-up questions that might help clear things up, too.
MAGNIFICENT MOBILITY (do 8-12 per 10 min warm-up)I do mine after after a light general warm-up, including bw squats, jumping jacks, seal jumping jacks, etc.
-Bent Knee Twist
-Side-Lying Trunk Twist
- Calf Stretch
- Fire Hydrants
- Supine Bridge
- Single-Leg Supine Bridge
-Anterior-Posterior Leg Swings
-Side-to-Side Leg Swings
**- Prone Scorpion
- Hip Corrections
-High Knee Walks
-Pull-Back Butt Kicks
- Mini-Band Side Steps
- Scap Push-ups
-Overhead Broomstick Dislocates
- Single Leg RDL
- Reverse Warrior Lunge w/Twist
-Alternating Lateral Lunge
-Crossover Overhead Reverse Lunge
-Running Butt Kicks
-High Knee Skips
-Deep Wideout Drops
-Supine Leg Whips
LEG CRADLE WALKS
SPIDERMAN WALKS http://orgs.jmu.edu/strength/Videos/...emo_videos.htm
TOY (TIN) SOLDIERS
"Keep your legs straight and try to touch your left foot to your right hand in front of you while walking."
QUADRUPED HIP MOBILITY (FIRE HYDRANTS) http://www.t-nation.com/findArticle....4-053-training
"This is the most basic of all the hip mobility exercises. Assume an "all-4ís" position with the hands underneath the shoulders and the knees underneath the hips. Now we're going to do our best impression of your dog when it has to go pee.
Start off by flexing the hip (bringing the knee to the chest), and then lift it to the outside (abduction). Push back (extend) from this position, and then come back around to the starting position (adduction). Performing this mobility drill is often referred to as "doing fire hydrants" for obvious reasons."
"This exercise has been used in performance facilities for years, but Iím not sure many people understand the benefits of trying to increase their functional ROM in a basic movement such as squatting.
From a starting position, bend over and grab your toes. Hopefully you can get down that far; if not, start off by placing your toes on a 2x6 and keeping your heels on the ground. Once you've grabbed the bottom of your toes, pull yourself down into a deep squat position. This may be hard, but really try to force good posture here: the head and chest should be up and the spine neutral or slightly arched. Next, return to the starting position where you're in the toe-touch position and repeat for several reps, trying to get deeper each time. Throughout the movement, keep the fingers wrapped around the toes.
Another (and more difficult) alternative is similar to the motion of a deep overhead squat. Start off in the same manner, but after pulling yourself into the deep squat position raise the arms overhead as if you're in the bottom of an overhead squat. The key benefit of adding this motion is that you have to force the extension in your thoracic spine, something that proves to be difficult for many lifters. Stand up to the starting position and repeat."
REVERSE LUNGE WITH TWIST http://www.t-nation.com/findArticle....4-053-training
"From a standing position, perform a reverse lunge by taking an exaggerated stride backwards. Sink into a full lunge position while simultaneously reaching over the shoulder on the side of the front leg. This will really increase the intensity of the stretch, but you can actually crank the intensity up even further by squeezing the glute of the back leg. As we discussed before, reciprocal inhibition is probably stopping your glutes from firing. However, by firing them at the desired times, we can increase the stretch of the antagonists (the hip flexors, in this case)."
SCORPIONS** (low back mobility isn't a good thing, so be careful with these and some of the other twists. I personally don't do 'em) http://www.t-nation.com/findArticle....4-053-training
"Lie facedown on the ground with the legs straight and together while the arms are extended to the side at 90- degree angles to the body. Initiate the movement by squeezing the glute and swinging the one leg back and over the opposite leg and your torso. Touch the toe to the ground and then return to the starting position.
Really focus on keeping the opposite hip and shoulders down while performing this exercise. Remember that our primary goal here is to get our glute muscles firing better, not seeing how far we can wrench our spine to increase the ROM! Nonetheless, once your dynamic flexibility comes around, you may very well be able to touch your foot to the opposite hand."
MINI BAND SIDE-STEPS http://www.t-nation.com/findArticle....4-053-training
"Side-steps are an excellent exercise to develop the hip abduction function of the glute medius and minimus. Begin by wrapping a mini band around the legs just above your kneecaps. Initiate the movement by swinging your leg out to the side, leading with the heel. Keep the chest and toes pointed forward throughout with your hips and knees slightly bent. Return facing the same direction, leading with the opposite leg.
When you're performing these, make sure to keep tension on the band at all times and don't let the trailing leg drag (pick it up off the floor). For variety, you can wrap the bands around the ankles instead of the thighs.
Another variation that has more real-world applicability is to perform 8-10 reps and then, with the band still wrapped above your knees, perform 8-10 body weight squats. Make sure to force the knees out to the side hard throughout the movement. This variation will strengthen your hip abductors and improve your squatting technique. You can also try forward and backward "monster walks" (exaggerated steps to 30-degrees where you push out against the bands) and "ice-skaters" (the same, but the angle is about 45-degrees to the sides against the bands)."
HIP CORRECTIONS (I don't like these so much either - back stuff again. Be careful with these) http://www.t-nation.com/findArticle....4-053-training
"This doozy of an exercise comes from Craig Liebenson. We're sometimes leery of teaching it as most people struggle to do it correctly! If you're having problems with this, stick to performing the side-steps described above.
Begin by standing on one leg. Next, drop the opposite hip and let the hip on the side that's balancing poke out. Hold for a second and then "correct" back to starting position. One thing you want to make sure to do is keep your torso as level as possible. If your torso is all over the place, you're probably using your quadratus lumborum (QL) instead of your gluteus medius and minimus. This is definitely not a good practice, as most people have overactive QLs already.
Finally, don't rotate the body while performing this exercise; the movement should be purely side-to-side. The feedback afforded by a mirror can be very helpful as you work to get the proper feeling of the movement."
Floor Bridge Progressions http://www.t-nation.com/findArticle....4-053-training
Birddog Progressions http://www.t-nation.com/findArticle....4-053-training
THE SPIDER LUNGE http://www.t-nation.com/readTopic.do?id=735665
WIDEOUT DROP http://www.defrancostraining.com/articles/articles.htm (Under the WSSB 2 Article on his site there is a pic of a kid doing wideouts)
"If you know how to do a wideout its bacially the same as that only your hands are on your knees and you drop down (sink down) with your hands on you knees, turn your feet out and then bounce back up to the starting position."
LOW BACK STABILITY BASICS, as per McGill
- Cat/Camel, the Curl-up, the Side Bridge, and the Bird Dog
Scapula/Upper body stuff:
SPIDER WALKS http://asp.elitefts.com/qa/default.a...=42888&tid=115
THE YTWL COMPLEX http://asp.elitefts.com/qa/default.a...=39015&tid=115
"THE YTWL EXERCISE: 3 sets x 8 reps of each, 2 second pause at the top of each rep, 0 seconds rest
Lie facedown on a bench and perform each exercise for 8 reps non-stop, then proceed immediately to the next exercise:
Y: Raise the dumbbells up in front of you so that they end up in a Y shape in front of the torso.
T: Raise the dumbbells out so they're perpendicular to the torso (creating a T-shape)
W: Bend the arms to 90 degrees and raise and lower the dumbbells in line with the torso.
L: Holding the top of the W contraction, rotate your forearms down so your fists point toward the floor. Keeping your elbows perfectly still, externally rotate the dumbbells back to the W position.
There should be no rest between exercises! Use light dumbbells so you can maintain form. Ten pounds would be "very heavy" for this series of exercises."