Area Option Page

1 Jaw, Neck, and Neck -

Posterior Neck Mob 290
Jiu-Jitsu Neck Stretches -
2 Upper Back (Thoracic Spine, Ribs. Trapezius, Scapula)
T-Spine Roller Smash Mob All 293
T-Spine Ball Smash Mob All 295
Trap Scrub 304
3 Posterior Shoulder, Lat, Serratus
Shoulder Capsule Mobilization 310
Shoulder Rotator Smash and Floss 312
Overhead Tissue Smash Mobilizations 313
Barbell Bubo Armpit Smash 315
Serratus Smash 316
Banded Overhead Distraction 317
Overhead Distraction with External Rotation Bias 318
4 Anterior Shoulder and Chest
Interior Compartment Mobilizations 1 (Blue Angel) 324
Banded Lateral Opener 334
5 Arm (Triceps, Elbow, Forearm, Wrist)
Triceps Extension Smash 336
Elbow Voodoo 339
Banded Wrist Distraction With Voodoo Wrist Sequence 347
6 Trunk (Psoas, Low Back, Obliques)
Low Back Smash 1 349
QL Side Smash 354
Targeted Gut Smashing Mob 4 360
Global Gut Smash 365
7 Glutes, Hip Capsules
Glute Smash and Floss 368
High Glute Smash and Floss 369
Single Leg Flexion with External Rotation 1 371
Hip Capsule Mob 379
Hip Capsule Internal Rotation 381
8 Hip Flexors
Quad Smash Mobilization 1 385
Couch Stretch 391
Frog Stretch
9 Adductors
Adductor Smash 1 or 2 398
Banded Super Frog 400
10 Hamstrings
Posterior Chain Smash and Floss 1 or 2 404
Voodoo Groin and Hamstring Wrap 408
 Banded Classic Posterior Chain Mob 410
11 Knee
Gap and Smash Mobilizations 1, 2, or 3 415
12 Shin
Medial Shin Smash and Floss Mob 1, 3, or 4 420
Double Leg Plantarflexion 423
13 Calf
Calf Smash Mobilization 4 425
Voodoo Calf Mobilization 428
14 Ankle, Foot, and Toes
Ankle Voodoo 436
Plantar Surface Smash 437
Toe Re-animator Mobilizations 1, 2, 3, 4 439
Equipment Works Everything Like Need For Total Area In Sequence
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Tennis Ball
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Foam Roller X X
Double Lacrosse Ball X X
Supernova X X

Kettlebell X X
Lacrosse Ball a
Lacrosse Ball b
Tennis Ball, Barbell c
Supernova d
Green Band X a
Green Band b

Supernova X X
Green Band X

Barbell X X
Voodoo Band X X
Voodoo Band, Red Band X X

Lacrosse Ball X a
Supernova or Lacrosse Ball X
Kettlebell, Lacrosse Ball X a
Deflated Soccer Ball X X

Lacrosse Ball X X a
Lacrosse Ball b
Green Band (maybe) X X
X X
Kettlebell X X X

Foam Roller X
X
X X

Foam Roller or Barbell

Red Band; 45 pound weight

Lacrosse Ball, Supernova, or Barbell

Voodoo Band
Orange Band

Lacrosse Ballor double lacrosse ball X

Lacrosse Ball or 2 lacrosse balls

Foam Roller X X
Voodoo Band

Voodoo Band
Lacrosse Ball