Mobility Mondays

And we’re back with more mobility drills! This week, we’re focusing on wrists 😀 How many of you have soreness in your wrists while doing overhead work? Or maybe during burpees/push ups? Ring dips? How about your front rack position when trying to do front squats?  All that could stem from lack of wrist mobility. Here are a few tips on how to target that weakness and not only get rid of pain, but possibly improve lifts!

In the video, you’ll hear Kelly often times talk about PNF. In case you don’t know what that is, here’s a definition 🙂

PNF stretching, or proprioceptive neuromuscular facilitation stretching, are stretching techniques commonly used in clinical environments to enhance both active and passive range of motion with the ultimate goal being to optimize motor performance and rehabilitation. The literature regarding PNF has made the technique the optimal stretching method when the aim is to increase range of motion, especially in short-term changes. Generally an active PNF stretch involves a shortening contraction of the opposing muscle to place the target muscle on stretch. This is followed by an isometric contraction of the target muscle. PNF can be used to supplement daily stretching and is employed to make quick gains in range of motion to help athletes improve performance.[1] Aside from being safe and time efficient, the dramatic gains in range of motion seen in a short period of time may also promote compliance with the exercise and rehabilitation program.[2]

So what does that mean? Basically, it means relax-contract the muscle. That will help you increase mobility. If you have any questions, feel free to hit me up via email or at the box and I’ll show you 🙂

This video is a tad bit longer, so if you don’t have time to sit through the whole thing, start it at about minute 5 and get the exercises.

Keep up the good work!



All Levels/Beginner/Intermediate Skill:

2 Front squats + 1 Push press/jerk

Workout of the Day (WOD):

Complete the following number of reps:



Power cleans & push jerks (165# for men/115# for women)

Between each round athletes must complete 1 round of:

8 burpees

4 pistols

1 rope climb


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