Full Body Mobility Basics - 1
Zack Height
MobilityDays 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 drills should be accessible to the beginner and challenging to those who are more mobile already. How far you push into your range will dictate the challenge individually. Be smart and stay focused.
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.
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
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
E
Chest Stretch - Rings
2 x 1:00
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
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
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
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
E
Chest Stretch - Rings
2 x 1:00
Zachary Height
Zack is an expert working with adults who aspire to use their bodies to perform gymnastics skills, lift weights, run fast and long, and live a more pain free life.
Mobility is not a quick fix, or something to hack. Start with the basics and build a solid foundation you can continue to explore for years to come. Make mobility a lifestyle and you will continue to grow and open up movement opportunities you never dreame
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