Zack Height
MobilityThis program is dedicated to the upper body. Day 1 and day 4 are progressive sessions increasing in volume each week, while day 2 and day 5 retain static volume to allow for a maintenance period and recovery before the next more extended and intense session.
Increased mobility in the legs will be noticeable. Squats will feel more comfortable and you should feel a general freedom of movement at the end of this 6 weeks compared to the start. That being said, mobility is a long game and if you are truly dedicated to your mobility it wouldn't be a terrible idea to repeat this program exactly as written for a second full cycle utilizing the knowledge and increased awareness you gained from the first cycle to enhance your execution the second time through.
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.
Features4 sessions per week
Must use App app to view and log training
Program Training
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
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
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
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
