Zack Height

Mobility
Coach
Zachary Height

Days 1, 3, and 5 of this program are dedicated to hip and hamstring mobility. Days 2, 4, and 6 are dedicated to shoulder and torso mobility. All exercises should be accessible to any mobility level. Everyone is different, so you may find some exercises quite comfortable, while others may seem impossible. It is not feasible to make a single program that is perfect for everyone who tries it, so you will be expected to be able to adapt any exercises that could be dangerous for your specific training situation. In other words, don't hurt yourself.

I remind all of my athletes as well that mobility is a long term game. Complete the exercises and work hard, get your best range of motion and work to increase your control and precision each session. Watch the demos often and read the instructions multiple times. If any exercise is easy you are doing it incorrectly. 

Expect to feel additional freedom in your movements across the board. Squats will feel smoother, overhead will be more accessible, and body control and coordination should increase as well.

Thank you for your interest in increasing mobility. I have found specific mobility training to be an incredible gateway to opening up movement options and increasing quality across all types of movement from weightlifting and gymnastics to endurance training as well. I hope you find the same results as you work through this program.

Features
6 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Pull-up barFoam RollerPVC pipe or broom handleEmpty floor space
sample week banner image
phoneMockup
Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A1

Sumo Good Morning - Super Wide

2 x 10 @ 0:10

A2

Couch Stretch

2 x 1:00

B1

Pigeon - Elevated Incline

3 x 1:00

B2

Hip Opener

3 x 10 @ 0:10

C1

Single Leg Good Morning

3 x 10 @ 0:10

C2

Front Foot Elevated Split Squat - Deep

3 x 10 @ 0:10

D1

Active Pigeon

3 x 10 @ 0:10

D2

Front Foot Elevated Hip Extension Stretch - Stick Assisted

3 x 10 @ 0:10

Monday
Week 1 Day 2

A1

Passive Hang

3 x 1:00 @ 1:30

A2

Side Lying Windmill

3 x 10 @ 0:10

A3

Foam Roll - Lats

3 x 1:00

B1

Cat/Cow - Band

3 x 10 @ 0:10

B2

Seated Shoulder Extension

3 x 1:00

C1

Banded Lat Stretch

3 x 1:00

C2

Thoracic Extension Over Foam Roller

3 x 1:00

D1

Side Bends - Standing

3 x 10 @ 0:10

D2

Flat Feet Single Arm Thoracic Bridge with Reach

3 x 10 @ 0:10

Tuesday
Week 1 Day 3

A1

Sumo Good Morning - Super Wide

2 x 10 @ 0:10

A2

Couch Stretch

2 x 1:00

B1

Pigeon - Elevated Incline

2 x 1:00

B2

Hip Opener

2 x 10 @ 0:10

C1

Single Leg Good Morning

2 x 10 @ 0:10

C2

Front Foot Elevated Split Squat - Deep

2 x 10 @ 0:10

D1

Active Pigeon

2 x 10 @ 0:10

D2

Front Foot Elevated Hip Extension Stretch - Stick Assisted

2 x 10 @ 0:10

Wednesday
Week 1 Day 4

A1

Passive Hang

2 x 1:00 @ 1:30

A2

Side Lying Windmill

2 x 10 @ 0:10

A3

Foam Roll - Lats

2 x 1:00

B1

Cat/Cow - Band

2 x 10 @ 0:10

B2

Seated Shoulder Extension

2 x 1:00

C1

Banded Lat Stretch

2 x 1:00

C2

Thoracic Extension Over Foam Roller

2 x 1:00

D1

Side Bends - Standing

2 x 10 @ 0:10

D2

Flat Feet Single Arm Thoracic Bridge with Reach

2 x 10

Thursday
Week 1 Day 5

A1

Sumo Good Morning - Super Wide

2 x 10 @ 0:10

A2

Couch Stretch

2 x 1:00

B1

Pigeon - Elevated Incline

3 x 1:00

B2

Hip Opener

3 x 10 @ 0:10

C1

Single Leg Good Morning

3 x 10 @ 0:10

C2

Front Foot Elevated Split Squat - Deep

3 x 10 @ 0:10

D1

Active Pigeon

3 x 10 @ 0:10

D2

Front Foot Elevated Hip Extension Stretch - Stick Assisted

3 x 10 @ 0:10

Friday
Week 1 Day 6

A1

Passive Hang

3 x 1:00 @ 1:30

A2

Side Lying Windmill

3 x 10 @ 0:10

A3

Foam Roll - Lats

3 x 1:00

B1

Cat/Cow - Band

3 x 10 @ 0:10

B2

Seated Shoulder Extension

3 x 1:00

C1

Banded Lat Stretch

3 x 1:00

C2

Thoracic Extension Over Foam Roller

3 x 1:00

D1

Side Bends - Standing

3 x 10 @ 0:10

D2

Flat Feet Single Arm Thoracic Bridge with Reach

3 x 10 @ 0:10

Full Body Mobility Basics