http://www.macrofit.co/mobility-for-calisthenics/

By Dr. Jen Esquer

MOBILITY FOR

CALISTHENICS

DOCTOR OF PHYSICAL THERAPY AND MOBILITY SPECIALIST

All of the top athletes in the world focus just as much attention on their bodies as they do their skills. When it comes to calisthenics there’s many common injuries that occur because the body isn’t prepared for the new movements it’s being put through.

You may have the strength to force your way through skills and reps, however your body is overcompensating in other ways that can cause injuries, further reduce your range of motion in movements, and reduce your ability to progress.

That’s why I created the Mobility for Calisthenics program.

I’m no stranger to the sport of calisthenics. I competed in gymnastics growing up and I was the first female champion in the Battle of the Bars calisthenics competition. I’m now a doctor of physical therapy and I focus on mobility for athletic performance.

I built this program to help calisthenics athletes correct the imbalances that are building in their bodies. This is for those who want to avoid injuries and those who are already injured and want to reverse the damage.

Program Format

The program is broken up into weekly segments that focus on different area of the body. Here’s a basic outline below.

1-2

WEEKS

Breath and Upperbody prep

Sagittal Plane Upper & Lower Mobility

3-4

WEEKS

5-6

WEEKS

Wrist and Ankle Mobility

7-8

WEEKS

Spine Mobility

9-10

WEEKS

Deep Joint Mobility

11-12

WEEKS

Active Mobility

Note: If you don’t understand some of these terms, don’t worry. Each movement, term, and purpose will be thoroughly explained in every video.

Also, the program is laid out for you to learn over the course of 12 weeks however you can always set your own pace.

Train at your own pace.

The program comes on a free mobile app for both iOS and Android. Train at your own pace, on your own time with easy to follow tutorial videos with detailed instructions. Track your progress as well.

How mobility improves calisthenics

To understand how training mobility can improve your calisthenics journey, below is a breakdown of some standard skills.

BACK LEVER

HANDSTAND

PISTOL SQUAT

Just like calisthenics, you don’t need a single weight or machine to improve your mobility.

Sample Exercises from the program

GUTE SMASH BREATHING

OPEN BOOK

PRONATION - SUPINATION

WALL ANGELS

ACTIVE LATISSIMUS RELEASE

“Unlike most coaches and trainers, I don’t focus on your outer appearance.

With my background in physical therapy, my goal is to help to improve a person’s awareness of the body, relieve tension, stress and pain, and optimize movement.”

- DR. JEN ESQUER

Using this program to avoid and recover from injuries

Let’s talk rehab and PREHAB. The most common injuries seen in calisthenics include tendonitis in the forearms, inflammation in the elbows and shoulders, limited mobility, neck pain, back pain, etc

If you’re experiencing this, you’re not alone. Almost everyone will get hit with one of these issues during their calisthenics journey. Usually the routine is to rest before eventually continuing your training.. Frequently these issues become chronic and cause discomfort for years.

However, it’s not enough to just rest an injury. You need to reverse the damage that was done AND you need to strengthen your body so it doesn’t happen again.

Meet Dr. Jen Esquer

A highly competitive gymnast in her youth and a recent Battle of the Bars calisthenics champion, Jen Esquer is one of the fittest doctors you’ll meet. However fitness aside, Dr. Jen has built a library of knowledge through her numerous certifications in movement. She’s been featured in Men’s Fitness, Muscle and Fitness, Shape Magazine and many more publications.

From gymnastics to pilates to physical therapy, Dr. Jen has been coaching/training for over 15 years.

EDUCATION

BS, Kinesiology

California State University, Fullerton

Doctor of Physical Therapy

Loma Linda University

Functional Range Conditioning (FRC)

Selective Functional Movement Assessment (SFMA) - FMS

CERTIFICATIONS

Rocktape Level 1 - Rocktape

Movement Specialist - Rocktape

Pilates

Testimonials

"I'm grateful I found @docjenfit after I had a rotator-cuff impingement and was in persistent pain. Doc, you are a wealth of information on how to bulletproof the body and move properly! Taking control by doing the mobility exercises before and after I surf, swim, or lift have helped me prevent injuries."

"Thank you so much for the mobility about the shoulders. I tried hanging on my rings. I think my shoulder took benefit from only one try and the little bump is less on the shoulder blade, which means more mobility! Yay! Thank you!"

DAVID E.

TAMARA

WENDY D.

TOM S.

FAQs

How will mobility help me?

Increasing your range of motion through mobility training can help you unlock new strength and movement in your body. It’s crucial in every sport to reach optimal performance.

If I have an injury, will this program help me heal?

This program was created to help improve mobility for athletics, specifically calisthenics. It can help you avoid injuries and heal some older ones, however every injury is different so it’s always best to consult a physician in person.

How do I access the program?

This program can be accessed via our mobile app. Once you purchase you will be sent information on how to properly download and access the course materials.

Are there any prerequisites?

No. Everyone can benefit from training mobility and there’s no skill needed. Start at your own pace with your own range and trust that you will gradually improve as you train.

Here’s what you get when you join the Mobility for Calisthenics program

12

Weeks of mobility training

80+

Unique mobility exercises

Specific calisthenics skill breakdowns

Free mobile app

24/7 email Support

UNLOCK YOUR BODY'S FULL POTENTIAL

12 WEEK MOBILITY PROGRAM FOR:

FASTER RECOVERY

BETTER TECHNIQUE

STRONGER GAINS

Why mobility for calisthenics?

-Dr. Jen Esquer

In order to achieve that solid, straight line that everyone desires in the handstand, there are certain areas of the body that must have adequate mobility! The number one place that people often neglect are the wrists. A handstand requires 90 degrees of wrist extension. Without this range of motion, a person can develop cysts, strains and pain that can travel all the way up to the elbow! The next necessary range of motion is 180 degrees of shoulder flexion. In order to achieve this range, it requires improved mobility through the upper back (thoracic spine), shoulder blade, glenohumeral joint and stability from the muscles that support the shoulder blade into the shoulder. As you improve mobility, you increase your ability to achieve a solid handstand!

Most people believe that mobility is just stretching. However, mobility is actually the ability to actively control your available range of motion. When it comes to the back lever, at least 15 to 30 degrees of shoulder extension is needed to achieve this skill. Without this active range in the shoulder off the bar, you end up placing increased force and strain on the shoulder ligaments, tendons and musculature. To achieve safe and sustainable shoulder extension for the back lever, you must understand how to effectively improve active mobility within the glenohumeral joint.

PLANCHE

The planche is an advanced calisthenics skill that requires a difficult level of mobility that most people would not even consider. Similar to the handstand, wrist extension mobility and stability is very important, but also, the shoulder blades!

Being able to control scapular mobility into upward rotation and protraction are motions that take skill, time, and practice to develop. This proper scapular mobility and control leads to proper muscular activation and strength to achieve the planche.

The pistol squat requires adequate mobility through the joints of the ankle and hip and the soft tissue of the hamstring. Yet, beyond hamstring flexibility, the pistol squat requires hip flexor and quadriceps strength as well through the compressed hip flexion position at the bottom of the squat. In order for the hip to achieve that deep hip flexion range, the hip requires hip internal rotation in the joint as well! This internal rotation allows the femur to glide posteriorly (back) and inferiorly (down) in the same direction that is needed for hip flexion to prevent hip pinching or restriction at the front of the hip. Just as well, many people have limited ankle dorsiflexion range of motion. In general, the knee should be able to pass the toe 4-5 inches in a deep squat position for it to be considered "functional." Without this end-range position, it would be very difficult for a person to be able to achieve a full pistol squat.

WRIST END RANGE

There's over 60 unique mobility exercises in this program. Each movement is broken down step by step so you know how to properly train.

"These stretches have saved me. I'm able to run past 30 minute mark without my knee giving up on me. Last week I ran 3.5 days straight without any pain. Thank you for these educational videos. They are wonderful and much appreciated."

"I would just like to let you know your videos saved my love for working out. My shoulders were killing me... After doing some of the stretches in your videos, my shoulders have felt 100x better in less than a week. So thank you so much!!"

"Thank you so much for your mobility series! I'm doing a lot of bouldering and calisthenics and experienced that my hip is "blocking" my range of motion to the side with a small stabbing pain. With your techniques, it feels so much more relaxed only after a few days."

KENDAL M.