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 your upper body and shoulders will allow you to move more freely. This means less resistance placing weight above your head, or holding yourself upside down; less pressure on your lower back from a stiff rib cage forcing all the excess force of your movements into your lumbar spine; and it also means better blood flow and recovery between training sessions. These are just a few, the benefits of increased functional range of motion are numerous and you will feel them if you dedicate yourself to this program.
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
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
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 @ 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
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 @ 0:10
