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Feeling beat up? Need to improve your mobility? Do today’s movement work with us! 2 rounds: 1. Thread the needle x12 2. Fire hydrant x10, 3 iso 3. Seated t spine rotation x8, 3 iso 4. 90/90 x8, 3 iso 5. Y-W-T x15 seconds each 6. Frog stretch x45 seconds

Gerry DeFilippo

92,573 subscribers

112,053 Aufrufe • vor 1 Jahr •via X (Twitter)

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7 Kommentare

Profilbild von Gerry DeFilippo

Gerry DeFilippovor 1 Jahr

I’ll keep this simple If you see everything I post everyday Whether it’s strength related, speed, plyometrics etc & you’re always wondering about specifics like how many reps, sets, days etc. I made something just for you It’s here:

Profilbild von David Kamwana

David Kamwanavor 1 Jahr

No more excuses! 🚀 Build stronger calves, improve ankle stability, and rehab with ease using Calf Buster. No heavy weights, no awkward foot bends—just pure results. 💪🔥 Get yours today!

Profilbild von Brian O'Connell

Brian O'Connellvor 1 Jahr

Iso?

Profilbild von Stahl Olaf

Stahl Olafvor 1 Jahr

🥱

Profilbild von Gerry DeFilippo

Gerry DeFilippovor 1 Jahr

No one asked

Profilbild von JointXL Plus

JointXL Plusvor 1 Jahr

Solid routine for loosening up and feeling refreshed! Mobility work pays off.

Profilbild von Megs

Megsvor 1 Jahr

Ooooh this mobility playlist getting added asap. Great mix Gerry

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Feeling beat up? Do today’s full body movement work with us! 2 rounds of everything… 1. Foam roller thread the needle x10 2. Birddog hip gate x12 each 3. V sit-up x10, 3 count iso hold 4. Dynamic Blackburn x15 5. Sweeping 90/90 x8 6. Walking SL RDL x15 yards

Feeling beat up? Do today’s full body movement work with us! 2 rounds of everything… 1. Foam roller thread the needle x10 2. Birddog hip gate x12 each 3. V sit-up x10, 3 count iso hold 4. Dynamic Blackburn x15 5. Sweeping 90/90 x8 6. Walking SL RDL x15 yards

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Feeling sore/beat up? Do this movement work with us! 4 rounds. 30 seconds on/30 seconds off 1. Seated t-spine rotation w/ board 2. V sit-up 3. Foam roller thread the needle 4. Mini band fire hydrant 5. Half kneeling t-spine to pec opener 6. Med ball sweeping 90/90

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Do todays post practice “cool down,” w/ us 1. Prone snow angel x20 2. Fire hydrant circles x10 each (5 open/5 closed) 3. Quadruped t spine rot. x10 each, 3 sec iso 4. 90/90 w/ backside lift x8 each 5. Inchworm x20yd 6. Alternating side lunge x20yd 7. 10 min diaphragm breathing

Do todays post practice “cool down,” w/ us 1. Prone snow angel x20 2. Fire hydrant circles x10 each (5 open/5 closed) 3. Quadruped t spine rot. x10 each, 3 sec iso 4. 90/90 w/ backside lift x8 each 5. Inchworm x20yd 6. Alternating side lunge x20yd 7. 10 min diaphragm breathing

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Feeling rundown/sore after a tough week? Do this routine we just did with us 1. T-spine rotations (2x15) 2. Fire hydrant w/ IR (2x12) 3. Thread the Needle (x15) 4. Dynamic Blackburn (2x20) 5. Rocking 90/90 (2x15) 6. Frog stretch (2x1 min) 7. Supine wave breathing (10 min)

Feeling rundown/sore after a tough week? Do this routine we just did with us 1. T-spine rotations (2x15) 2. Fire hydrant w/ IR (2x12) 3. Thread the Needle (x15) 4. Dynamic Blackburn (2x20) 5. Rocking 90/90 (2x15) 6. Frog stretch (2x1 min) 7. Supine wave breathing (10 min)

Gerry DeFilippo

710,121 Aufrufe • vor 2 Jahren

11 exercises to add to your upper & lower movement work 1. Dynamic Blackburn 2. Fire hydrant 3. Thread the needle 4. Olympic wall squat 5. T-spine to pec opener 6. 90/90 7. SL RDL to hip gate 8. Face pull 9. Side lunge w/ iso 10. Chin-up dead hang 11. Band ankle rocker

11 exercises to add to your upper & lower movement work 1. Dynamic Blackburn 2. Fire hydrant 3. Thread the needle 4. Olympic wall squat 5. T-spine to pec opener 6. 90/90 7. SL RDL to hip gate 8. Face pull 9. Side lunge w/ iso 10. Chin-up dead hang 11. Band ankle rocker

Gerry DeFilippo

455,520 Aufrufe • vor 2 Jahren

11 exercises to add to your full movement routines 1. Dynamic Blackburn 2. Fire hydrant 3. Thread the needle 4. Olympic wall squat 5. T-spine to pec opener 6. 90/90 7. SL RDL to hip gate 8. Face pull 9. Side lunge w/ iso 10. Chin-up dead hang 11. Band ankle rocker

11 exercises to add to your full movement routines 1. Dynamic Blackburn 2. Fire hydrant 3. Thread the needle 4. Olympic wall squat 5. T-spine to pec opener 6. 90/90 7. SL RDL to hip gate 8. Face pull 9. Side lunge w/ iso 10. Chin-up dead hang 11. Band ankle rocker

Gerry DeFilippo

343,419 Aufrufe • vor 2 Jahren

Movement work needs to be a part of your routine! 💥 11 exercises to add to your upper & lower movement work 1. Dynamic Blackburn 2. Fire hydrant 3. Thread the needle 4. Olympic wall squat 5. T-spine to pec opener 6. 90/90 7. SL RDL to hip gate 8. Face pull 9. Side lunge w/ iso 10. Chin-up dead hang 11. Band ankle rocker

Movement work needs to be a part of your routine! 💥 11 exercises to add to your upper & lower movement work 1. Dynamic Blackburn 2. Fire hydrant 3. Thread the needle 4. Olympic wall squat 5. T-spine to pec opener 6. 90/90 7. SL RDL to hip gate 8. Face pull 9. Side lunge w/ iso 10. Chin-up dead hang 11. Band ankle rocker

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60,193 Aufrufe • vor 1 Jahr

Stop neglecting your upper body movement work Do these 6 exercises in your weekly routine 1. Half kneeling wall t spine rotations 2. Seated t spine rotation w/ band 3. Dynamic Blackburn to pec stretch 4. Single arm barbell inverted hang 5. Half kneeling t spine to pec open 6. KB thread the needle

Stop neglecting your upper body movement work Do these 6 exercises in your weekly routine 1. Half kneeling wall t spine rotations 2. Seated t spine rotation w/ band 3. Dynamic Blackburn to pec stretch 4. Single arm barbell inverted hang 5. Half kneeling t spine to pec open 6. KB thread the needle

Gerry DeFilippo

141,401 Aufrufe • vor 1 Jahr

Feeling beat up after a game or long week? Try this the next day. Lower intensity, aerobic recovery circuit 1. SL RDL into hip gate 2. Fire hydrant 3. Dynamic Blackburn 4. Side lunge with iso hold 5. Banded adductor stretch 6. Thread the needle 4 rounds. 30 on/30 off

Feeling beat up after a game or long week? Try this the next day. Lower intensity, aerobic recovery circuit 1. SL RDL into hip gate 2. Fire hydrant 3. Dynamic Blackburn 4. Side lunge with iso hold 5. Banded adductor stretch 6. Thread the needle 4 rounds. 30 on/30 off

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130,445 Aufrufe • vor 2 Jahren

Don’t get slower in-season… Do today’s in-season speed day with us! 1. Extensive pogo x30 sec 2. Extensive SL pogo x30 sec 3. Intensive pogo x8 sec 4. Intensive SL pogo x8 sec 5. Modified flying sprint x2 6. Sled push accel x2 7. Lateral half kneeling start x1 each 8. 5 yard decels x2 9. Med ball vertical 1x4 10. Med ball broad jump 1x4 11. Depth jumps 1x4 12. Side lunge x8 each, 3 iso 13. Hip bridge x12, 3 iso

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A routine I’ve posted before… But a good reminder for baseball players coming off long weekends 1. Chin-up dead hang 2. T-spine to pec opener 3. Fire hydrant 4. Dynamic Blackburn 5. T-spine rotation 6. Hip 90/90 7. SL RDL to hip gate 8. Olympic Wall Squat 9. Side lunge w/ iso 10. Band ankle rocker 11. Face pull 12-15 reps of each

A routine I’ve posted before… But a good reminder for baseball players coming off long weekends 1. Chin-up dead hang 2. T-spine to pec opener 3. Fire hydrant 4. Dynamic Blackburn 5. T-spine rotation 6. Hip 90/90 7. SL RDL to hip gate 8. Olympic Wall Squat 9. Side lunge w/ iso 10. Band ankle rocker 11. Face pull 12-15 reps of each

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80,283 Aufrufe • vor 1 Jahr

Hey athletes! Are you lifting but neglecting movement work? DON’T. Here are 12 upper & lower movements you should do 1. Half kneeling pigeon rock 2. Half kneeling wall t-spine rotation 3. V sit-up 4. Half kneeling t spine to pec opener 5. Hand supported SL RDL to hip sweep 6. Seated t-spine rotation w/ board 7. SL Hip gate (w/ IR) w/ overhead hold 8. Thread the needle w/ foam roller 9. Med ball rocking 90/90 10. Chin-up dead hang 11. Inchworm to side lunge 12. Thread the needle w/ KB

Hey athletes! Are you lifting but neglecting movement work? DON’T. Here are 12 upper & lower movements you should do 1. Half kneeling pigeon rock 2. Half kneeling wall t-spine rotation 3. V sit-up 4. Half kneeling t spine to pec opener 5. Hand supported SL RDL to hip sweep 6. Seated t-spine rotation w/ board 7. SL Hip gate (w/ IR) w/ overhead hold 8. Thread the needle w/ foam roller 9. Med ball rocking 90/90 10. Chin-up dead hang 11. Inchworm to side lunge 12. Thread the needle w/ KB

Gerry DeFilippo

37,996 Aufrufe • vor 1 Jahr

💊 Hip Medicine, Shoulder Medicine Take care of both, you’ll be in a good place Here are two routines you can use all in one tweet 😊 Hip: 1. SL RDL to hip gate 2. Side lunge w/ iso 3. Olympic wall squat 4. Fire hydrant 5. 90/90 Shoulder: 1. Band Serratus opener 2. Chin-up dead hang 3. Inverted row dead hang 4. Thread the needle w/ KB 5. Serratus wall roller

💊 Hip Medicine, Shoulder Medicine Take care of both, you’ll be in a good place Here are two routines you can use all in one tweet 😊 Hip: 1. SL RDL to hip gate 2. Side lunge w/ iso 3. Olympic wall squat 4. Fire hydrant 5. 90/90 Shoulder: 1. Band Serratus opener 2. Chin-up dead hang 3. Inverted row dead hang 4. Thread the needle w/ KB 5. Serratus wall roller

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172,759 Aufrufe • vor 3 Jahren

Pre-acceleration prep routine 1. Extensive frog jump x15 yards 2. SL extensive frog jump x15 yards each side 3. Intensive frog jump x8 yards 4. SL intensive frog jump x8 yards each side 5. Broad jump to SL broad jump x2 6. Heavy med ball loaded SL broad jump x2 each side

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OnlyStrength

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💊 Start your week w/ some Hip medicine 1. Rocking 90/90 (2x15) 2. SL RDL into hip gate (2x10) 3. Side lunge w/ iso hold (2x12) 4. Wall adductor opener (2x1 minute hold) 5. Fire hydrant (2x15) Not a bad routine to use a few days per week after training!

💊 Start your week w/ some Hip medicine 1. Rocking 90/90 (2x15) 2. SL RDL into hip gate (2x10) 3. Side lunge w/ iso hold (2x12) 4. Wall adductor opener (2x1 minute hold) 5. Fire hydrant (2x15) Not a bad routine to use a few days per week after training!

Gerry DeFilippo

247,823 Aufrufe • vor 2 Jahren