Skip to main content

The Rough ‘N’ Tumble Mobility/Flexibility Arsenal by Mark Hatmaker


The Rough ‘n’ Ready Regimen uses 20-distinct flexibility/mobility postures/movements culled from a variety of warrior resources the world over.

They have been re-named for Western eyes and ears and follow a Bottom-Up Protocol whereas in the disparate sources they are a bit “all over the place.”

The Bottom-Up Protocol allows for easy memorization and simply means that we will assemble these practices from toe-to head. Meaning we will begin with the plantar fascia, progress through the calves, move through the hamstrings, spend much time on hip and lower back mobility and onward up the body.

Much experimentation demonstrates that this Bottom-Up approach increases the efficacy of the material as each link in the chain is made easier by the mobility facilitated by working the preceding link and so on and so forth.

The first 16 Postures/Movements in the regimen are the core of the work. Most can stop at the first 16. The remaining 4 that take it to the Rough ‘n’ Ready 20 are culled specifically from grappling-centric traditions and I consider key for wrestlers of all stripes who must endure all manner of flexing and agility in forced-contorted positions.

The historical record offers little on length of time in postures, but experimentation seems to ballpark a minimum of 30 seconds as useful with more time “hanging out” in problem areas the better part of wisdom.

THE “16”

·       Plantar Fascia Tension

·       Double Dorsiflexor

·       Single Dorsiflexor x’s 2

·       Gastrocnemius x’s 2

·       Soleus x’s 2

·       Resting Hamstring x’s 2

·       Elevated Hip Step x’s 2

·       Hip-Flexor/Psoas Lunge x’s 2

·       3rd-World Squat

·       Extended Squat

·       Elevated Shin Box x’s 2

·       Elevated Outward Shin Box x’s 2

·       Elevated Inward Shin Box x’s 2

·       Vertical Quadriceps Drive x’s 2

·       Thumbs-Up Under-Shoulder Drive x’s 2

·       Rotator Cuff/Double-Wristlock Pre-Hab/Re-Hab Position x’s 2

THE GRAPPLER’S + “4”

·       Glute-Engaged Spinal Twist x’s 2

·       Braced Bridging

·       Split Plow

·       Stacked Plow

[Video & Photos will be included in the released material.]

Labels:

Comments

  1. AnonymousMay 2, 2019 at 12:44 AM

    Thank you for sharing and those workouts and it's really amazing. For mobility system exercises, I'm using my probar every morning. Since I don't have time to go to the gym on my off. Thanks again.

    ReplyDelete

Post a Comment

Popular posts from this blog

Apache Running by Mark Hatmaker

Of the many Native American tribes of the southwest United States and Mexico the various bands of Apache carry a reputation for fierceness, resourcefulness, and an almost superhuman stamina. The name “Apache” is perhaps a misnomer as it refers to several different tribes that are loosely and collectively referred to as Apache, which is actually a variant of a Zuni word Apachu that this pueblo tribe applied to the collective bands. Apachu in Zuni translates roughly to “enemy” which is a telling detail that shines a light on the warrior nature of these collective tribes.             Among the various Apache tribes you will find the Kiowa, Mescalero, Jicarilla, Chiricahua (or “Cherry-Cows” as early Texas settlers called them), and the Lipan. These bands sustained themselves by conducting raids on the various settled pueblo tribes, Mexican villages, and the encroaching American settlers. These American settlers were often immig...
Post a Comment
Read more

The Original Roadwork by Mark Hatmaker

  Mr. Muldoon Roadwork. That word, to the combat athlete, conjures images of pre-dawn runs, breath fogging the morning air and, to many, a drudgery that must be endured. Boxers, wrestlers, kickboxers the world over use roadwork as a wind builder, a leg conditioner, and a grit tester. The great Joe Frazier observed… “ You can map out a fight plan or a life plan, but when the action starts, it may not go the way you planned, and you're down to the reflexes you developed in training. That's where roadwork shows - the training you did in the dark of the mornin' will show when you're under the bright lights .” Roadwork has been used as a tool since man began pitting himself against others of his species in organized combat. But…today’s question . Has it always been the sweat-soaked old school gray sweat suit pounding out miles on dark roads or, was it something subtler, and, remarkably slower? And if it was, why did we transition to what, and I repeat myself,...
Post a Comment
Read more

A Conversation with Master Bladesman, James Keating by Mark Hatmaker

For those not in the know… James Albert Keating: Master at Arms - Astonishingly good with all small weapons. A graduate of the ESI Bodyguard academy. A knife designer of note. A writer of poem, prose and storied tale. Four books to his name so far. Currently residing on a large Arabian horse ranch in the mountains of Oregon. Keating is the owner and operator of the Comtech Training Studio known worldwide as home to a vast array of fighters, fencers and fast guns. Keating has operated the training hall since 1972 when he first began teaching publicly. James Keating has trained in various combative systems since age 10. Just shy of being sixty years of hard work in the martial arts and tactical fields. His 2018 season of training seminars looks as strong as one of his hand made Bowie knives. His beliefs are as follows: " We advance together into the unknown future with the strength of our abilities sustaining us through thick and thin. Skill banishes fear. Skill is the secret, ...
9 comments
Read more