Mobility Workshop- Posterior & Anterior Chains + Shoulder Complex

We had a Mobility Workshop tonight taught by Crossfit Etowah's coach Jeff Rice.
It covered Posterior and Anterior Chains and the shoulder complex.  

We warmed up doing dynamic stretches which consisted of Walking Toe touches, Figure 4, Knee Hugs and Quad Pulls. You can do these by walking from one side of the room to the other and back. It was so nice outside we did them in the parking lot.

Do two rounds of each stretch and try to hold it for 30 seconds.

After Warm up we moved onto working on the Posterior Chain.

Posterior Chain
Start your way from the bottom up, so you would start with stretching out your calves and hamstrings first.
1- 90 Degree stretch
2- Figure 4
3- Knee hug
4- Bicycle stretch
5- Plow stretch

 Anterior Chain
1- Cobra Stretch
2- Butterfly stretch
3- Sprinters
4- Quad Pull.

Shoulder Complex
1- Pass throughs
2- Reverse Passthroughs
3- Rack Pulls