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Strength and Mobility Routine for Athletic Performance

1,487 views · Published 14 September 2016 · 5:10 · Indexed 29 October 2026

Channel: Strength Side · 2016 · Entertainment

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Here are Strength and Mobility exercise routine for athletic performance including running, basketball and lifting weights. 

Welcome to Strength Side.  Today we're going to go through some strength and mobility warm-up exercises that you can use for any athletic endeavor like lifting weights, running,  playing some basketball or whatever you're into.

We are going to have Josh lay down on his back & we're starting out with some dead bugs but we're going to add a little bit to the dead bug here.  You might have seen us do dead bugs in other videos, however today we're going to add in some abduction & adduction into the dead bug. 

What Josh is going to do is go into a dead bug where opposite arm & leg are going down.  What he's not going to do is adduct his shoulder trying to trace the ground. 

If you can keep your hand just slightly brushing the ground. Then we'll come back up and do the other side.  So the whole time he's having to stabilize his core while getting in some good upward rotation and the scats.

Next up we have a glute bridge with an internal rotation bias in the opposite leg. He's going to bring his opposite elbow to his knee on the opposite side & then do a glute bridge.  By doing this he's going to have to set his pelvis in neutral even more posterior tilt which is going to allow him to get a little more activation from his glutes & it's a little more applicable to actual movements. 

Then he's actually working on some internal rotation there
which is going to help with your hip flexion if you're going to be doing some deep squats or anything where you have inflection.

Next we'll have him flip over onto his hands & knees & we're going go bare pose from a quadruped & we're just going have him lift his knees off the ground about an inch or so.  The closer to the ground the knees are the better. We don't want them touching. Now he is going to extend his hips & he is going to kick his leg back here & then he's going to bring his knee up and across . So he is actually working into some internal rotation and adduction of the hip there.

Now we can have him do the opposite. We can have him bring his knee up me up moving to external rotation little external rotation bias there and abduction.  We'll get him moving in all range of motion through the hip. All will have to stabilize through this scaps muscle & core. 

Next up we're going to half kneeling position. We are going to have Josh grab a kettle bell.  We're going to do what's called a bottoms-up press with the kettle bell.  Now if you don't have a Kettle Bell.  It's not the biggest deal but we prefer you have one available &  here you'll see why.

Go ahead and get the bottoms up kettle bell flipped on 10.  So what it is doing is it's making him stabilize everything from his core, to his scap, to his  elbow and wrist . All has to be extremely stable for him to perform the press.  And we're going do is have him press overhead. What we're watching out for here is not letting him bend at the back too much.  You want to stay nice and tight to the core here. Reaching overhead you can move into internal rotation at the top. You are actually working that end range motion of shoulder flexion there and ideally with a bottoms-up press you want to keep it out in front and we're not really moving out to the side too much.
This kettle bell is probably actually pretty heavy and you would usually go a little lighter.

Finally we're going to get him moving from a half kneeling to a standing position and a split squat. So all it is he is  literally going to go from that same position and stand up. What we're looking for here is again not bending at the back too much.  Ideally if you're doing a split squat you can actually feel a little bit of stretch in the front of the hip at the bottom position here. And what we can do to progress this if it feels a little too easy for you is we can actually elevate the front foot on anything. That way you're actually getting into a little more hip flexion  at the bottom of the position.  You're working a bigger range of motion.  

So we effectively went through every range of motion we would need him to while stabilizing everything from the core, scaps, shoulders , hips you name it.

Check out the FREE Mobility and Strength program on http://MoveStrongNow.com where you can learn from the exercise tutorials for free.

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