notes

  (

index

)

Becoming a supple leopard by Kelly Starrett in 2015

I. Principles and theory

1. Midline stabilization and organization (spinal mechanics)

2. One-joint rule

3. Laws of torque

4. Body archetypes and the tunnel

5. Movement hierarchy

6. Mobility: a systematic approach

II. Categories of movement

Category 1

  • air squat
  • box squat
  • back squat
  • front squat
  • overhead squat
  • deadlift
  • pushup
  • bench press
  • dip
  • strict press
  • handstand pushup
  • pull-up

Category 2

  • wall ball
  • push-press
  • jumping and landing
  • kettlebell swing
  • one-arm swing
  • rowing
  • kipping pull-up
  • snatch balance progression

Category 3

  • burpee
  • Turkish getup
  • clean
  • jerk
  • snatch
  • muscle-up

III. Mobilization techniques by area of body

1. jaw, head, and neck

2. upper back

3. posterior shoulder, lat, serratus

4. anterior shoulder and chest

5. arm (triceps, elbow, forearm, wrist)

6. trunk (psoas, low back, obliques)

7. glutes, hip capsules

8. hip flexors, quadriceps

9. adductors

10. hamstrings

11. knee

12. shin

13. calf

14. ankle, foot, and toes

IV. Mobility prescriptions

1. general overhead

2. troubleshooting overhead

3. general press

4. troubleshooting press

5. general hang

6. troubleshooting hang

7. general front rack

8. troubleshooting front rack

9. general squat

10. troubleshooting squat 1

11. troubleshooting squat 2

12. general pistol

13. troubleshooting pistol

14. general lunge

15. troubleshooting lunge

16. joint and body area prescriptions

17. 14-day whole body mobility overhaul

18. 14-day whole-body sample programs