Mobility Plan for the Immobile

I do this program before jiu-jitsu and before a workout.

1. Elephant Walks - 60 seconds
2. Jefferson Curls - 1 set of 10. I'll use dumbbells, kettlebells and sometimes a barbell to change it up.
3. Squeeze / Relax Adductor- contract adductors by squeezing legs together pushing a valves position in the knees for 3 seconds then relax and sit into the stretch. Repeat for 3 reps, rest and repeat twice for a total of 9 reps. Sometimes I will sit deep into the last rep for a minute.
4. Couch Stretch - 1 minute each leg
5. Pigeon Stretch - 1minute each leg
6. ATG Lunge - 10 each leg

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