| | | | VIDEO: Getting Un-Jammed in South Korea

Author / John

[youtube width=”540″ height=”303″]https://www.youtube.com/watch?v=RPrUHBcP9AA[/youtube]

Any hard charging athlete or anyone dedicated to their training who travels for a living knows the struggle. The struggle of fitting into economy seating.

Picture a brutal 6 am training session followed by an 18 hour travel day to South Korea. You get to your room to lay down and catch some sleep only to find out your mattress could double as a concrete slab for your patio.

After 4 hours you wake up and hike around South Korea and cover 10+ miles with a 40lb pack.

All this is a recipe to jam up the hips / back of any mortal man or woman. This is our secret recipe to loosen things back up, and is a GREAT example of skill work. If you are sitting all day in an office, car, plane, etc. you need to add rotation, LOTS OF IT, into your life.

After a solid 15 – 20 min warm up (that included rotation), we unleashed the beast. The first 3 sets were a singles, slow and controlled, working through max range of motion. Then we added 3 sets of doubles, and then hit 5 sets of 3.

We kept the heart rate low, and the focus was on maximizing rotation while protecting athletic position.


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John Welbourn is CEO of Power Athlete and Fuse Move. He is also creator of the online training phenomena, Johnnie WOD. He is a 9 year veteran of the NFL. John was drafted with the 97th pick in 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and for starter for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early with him retiring in 2009. Over the course of his career, John has started over 100 games and has 10 play-off appearances. He was a four year lettermen while playing football at the University of California at Berkeley. He graduated with a bachelor's degree in Rhetoric in 1998. John has worked with the MLB, NFL, NHL, Olympic athletes and Military. He travels the world lecturing on performance and nutrition for Power Athlete. You can catch up with John as his personal blog on training, food and life, Talk To Me Johnnie and at Power Athlete.

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