Warfighter: Mobility & Stability
Modern Athlete Strength Systems
This program provides 5 sessions per week, each lasting approximately 10-15 minutes focused on developing joint mobility and stability.
Specifically designed to address the demands of Warfighters and first responders, this program addresses hip rotation and groin mobility/strength, spinal flexion, extension, and rotation, trunk/hip stability, as well as foot and ankle mobility and strength.
This is intended to be performed as a bolt-on to your current training program and can be performed at the beginning or end of your training session, or as a separate session.
Our forum function is available on this program so you can communicate directly with Dr. Mraz along with other athletes on the program as you head towards better joint mobility and overall stability.
A1
90/90 thoracic spine sliders
2 x 8
A2
Bridge hold knee extenders
2 x 10
A3
Half-kneeling load and chop
2 x 12
A1
Split squat sliders
2 x 8
A2
90/90 spine lifts with rotation
2 x 6
A3
Adductor windmill
2 x 8
A1
Ankle drops
2 x 10
A2
Heel float spit squat rotations
2 x 5
B
Summo stance spine CAR with med ball
1 x 6
A1
90/90 sidebend lifts
2 x 8
A2
Half-kneeling hip CARs
2 x 5
B
Bridge with resisted hip flexion
3 x 10
A1
90/90 hip ER sliders
2 x 10
A2
Press up to lumbar flexion
2 x 8
A3
Split squat trunk rotations
2 x 4
Modern Athlete
We coached thousands of athletes through decades in D1 Strength and Conditioning. Now we bring that expertise directly to you to help you get stronger, faster, and take performance to the next level.
Dr. Jamie Mraz, DPT, OCS, CSCS
Jamie is Doctor of Physical Therapy and Board Certified Orthopedic Specialist with 11 years experience working in the tactical setting. She is passionate about helping athletes train proactively against unwanted injuries and limitations.
