{"id":4054,"date":"2015-05-07T22:20:30","date_gmt":"2015-05-08T03:20:30","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=4054"},"modified":"2015-05-20T07:42:54","modified_gmt":"2015-05-20T12:42:54","slug":"14-day-mobility-challenge","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=4054","title":{"rendered":"14-Day Mobility Challenge"},"content":{"rendered":"<h2><strong>Seven cardinal mobility principles<\/strong><\/h2>\n<p><strong>1) Hip Hinge<br \/>\n<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=G-zG-4vFU7w\" target=\"_blank\">Day 1<\/a>: Hip hinge test<\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=44qWVD71r38\" target=\"_blank\">Day 2<\/a>: Air squat test<\/li>\n<\/ul>\n<p><strong><!--more-->2) Overhead Position<br \/>\n<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=nWqRddPnig0\" target=\"_blank\">Day 3<\/a>: Overhead position<\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=KYLJi-WzpN8\" target=\"_blank\">Day 4<\/a>: Serratus and subscapularis<\/li>\n<\/ul>\n<p><strong>3) Front Rack<br \/>\n<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=fGmUynfTpAw\" target=\"_blank\">Day 5<\/a>: Front rack basics<\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=ODQxADZwBw8\" target=\"_blank\">Day 6<\/a>: Front rack, continued<\/li>\n<\/ul>\n<p><strong>4) Pistol Position<br \/>\n<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=0rrxe9CcGDE\" target=\"_blank\">Day 7<\/a>: Ankles<\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=TLAGLEqp2b4\" target=\"_blank\">Day 8<\/a>: Opening the hip<\/li>\n<\/ul>\n<p><strong>5) Hang Shape<br \/>\n<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=LbcuoYIicA8\" target=\"_blank\">Day 9<\/a>: Internal rotation<\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=YFVAiXib-64\" target=\"_blank\">Day 10<\/a>: Part 2<\/li>\n<\/ul>\n<p><strong>6) Lunge Position<br \/>\n<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=CBHph1D9BM8\" target=\"_blank\">Day 11<\/a>: Part 1<\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=vVL6X21T2xE\" target=\"_blank\">Day 12<\/a>: Part 2<\/li>\n<\/ul>\n<p><strong>7) Press<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=dDchwiOg21c\" target=\"_blank\">Day 13<\/a>: Part 1<\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=W4c7JDCLGRU\" target=\"_blank\">Day 14<\/a>: Part 2<\/li>\n<\/ul>\n<div id=\"iLikeThis-4054\" class=\"iLikeThis\"><span class=\"counter\">0 <a onclick=\"likeThis(4054);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Seven cardinal mobility principles 1) Hip Hinge Day 1: Hip hinge test Day 2: Air squat test 0 I did this!<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[],"class_list":["post-4054","post","type-post","status-publish","format-standard","hentry","category-mobility"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/4054","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=4054"}],"version-history":[{"count":14,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/4054\/revisions"}],"predecessor-version":[{"id":4085,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/4054\/revisions\/4085"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4054"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4054"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4054"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}