Scribd
Upload
6 views8 pages

Ultra Marathon Mobility Exercises Guide

The document outlines a mobility routine for ultra marathon training, featuring various exercises to enhance flexibility and range of motion. Key exercises include the Wall Ankle Dorsiflexion Stretch, Couch Stretch, and World's Greatest Stretch, each with specific instructions and repetitions. The routine emphasizes controlled movements and proper form to prevent injury and improve performance.

Uploaded by

martin.sensata.95
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
6 views8 pages

Ultra Marathon Mobility Exercises Guide

The document outlines a mobility routine for ultra marathon training, featuring various exercises to enhance flexibility and range of motion. Key exercises include the Wall Ankle Dorsiflexion Stretch, Couch Stretch, and World's Greatest Stretch, each with specific instructions and repetitions. The routine emphasizes controlled movements and proper form to prevent injury and improve performance.

Uploaded by

martin.sensata.95
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Ultra Marathon Mobility Routine

Wall Ankle Dorsiflexion Stretch

Face a wall with your toes 5-10 cm away. Bend your knee toward the wall without lifting the heel. Do
2-3 sets of 10-15 reps per leg.
Ultra Marathon Mobility Routine

Couch Stretch

Kneel with your back foot up on a bench or wall. Keep your torso upright and pelvis tucked. Hold for
45-60 seconds per side.
Ultra Marathon Mobility Routine

90/90 Hip Rotations

Sit in a 90/90 position and rotate your knees side to side under control. Do 10 reps per direction.
Ultra Marathon Mobility Routine

World's Greatest Stretch

Lunge forward, bring elbow to inside of foot, then rotate up. Repeat for 5-6 reps each side.
Ultra Marathon Mobility Routine

Thread the Needle

On all fours, slide one arm under the other to rotate the upper spine. Perform 10 slow reps per side.
Ultra Marathon Mobility Routine

Wall Angels

Sit against a wall and raise your arms overhead keeping them in contact with the wall. Perform
10-15 reps.
Ultra Marathon Mobility Routine

Active Leg Swings

Swing your legs forward and backward in a controlled motion. Perform 15 reps per leg.
Ultra Marathon Mobility Routine

Toe Touch to Deep Squat

Reach for your toes, then drop into a deep squat. Raise arms and return to standing. Repeat 6-8
times.

You might also like