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Zack's Mobility - Nov '22 through Jan '23

Zack Height

Gymnastics, Mobility
Coach
Zachary Height

This is my actual stretching plan that I am following for November and December of 2022 to wrap up the year and start 2023. This is literally what my training plan looks like for stretching.

Training outside of my stretching is not included. It consists of handstands 4 days/wk and 2 days of strength work with one session being bent arm focused and the other straight arm focused.

These sessions take me around 1 hour, but they are not intended to be fast, or long, stretching sessions. The idea is to learn the exercises and execute every rep and every second of the holds with quality and focus. How long it takes you should be individual based on your experience with your training and ability to handle the reps and sets involved.

With solid focus and consistency an increased range of motion will be a side effect of your quality of work learning to move better and understand these exercises to the highest degree.

Weeks 1-4 are 4 sessions per week. Weeks 5-8 are 5 sessions per week. The workouts for weeks 1-4 and 5-8 respectively are the same in terms of reps and sets. Progression comes from an increase in quality, range of motion, positional integrity, loading, etc.

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Get mobile and stay strong
I need my mobility to allow me to express my movement capacity, not make me flimsy and weak. This program uses a combination of passive, active, and weighted mobility drills to build strength in progressive ranges over time. New range is weak range, so we train in a way that strengthens it as it develops to increase functionality and reduce injury risk long term.
Features
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Programming 5 days per week
The first 4 weeks has 4 days of mobility and switches to 5 days of mobility work on week 5 through week 8.
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Clear and accurate demos
Clear demos and written explanations make it easy to learn the exercises and how to do them correctly, so you can get the most out of the program.
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Use the app to review your plan and track progress
Keeping the training in an easy to access app on your phone makes it easy to monitor progress and stay consistent with your training.
Equipment
Recommended
Sliders // Stretch Bands
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Sample Week
Week 1 of 12-week program
Sunday
Back Bending and Hip Extension

A

Thoracic Flexion/Extension - Seated

1 x 30 @ 3:00

B

Side Lying Windmill

1 x 10

C

Bretzel

2 x 1:00

D1

Cat/Cow - Band

2 x 10

D2

Sphinx

2 x 10

E1

Cobra - Band

2 x 10

E2

Seated Shoulder Extension

2 x 1:00

F1

Lunging Hip Extension Stretch

2 x 10

F2

Kneeling Bridge

2 x 0:30

G

Half Kneeling Bridge - Wall Taps

2 x 10

H

Standing Bridge - Wall Taps

2 x 10

Monday
Hamstring and Straddle Mobility

A1

Sumo Good Morning - Super Wide

1 x 10 @ 0:30

A2

Stagger Stance Good Morning

1 x 10 @ 0 lb

A3

Single Leg Good Morning

1 x 10 @ 0:10

A4

Standing Pike Stretch - Toes Up

1 x 15

A5

Supine Hamstring Stretch - Knee Extensions

1 x 10 @ 0:10

B1

Runner's Stretch - Slides

1 x 10

B2

Runner's Stretch - Extended Knee Pulses

1 x 10

B3

Runner's Stretch - Extended Ankle Pulses

1 x 10 @ 0:30

C1

Jefferson Curl

1 x 5

C2

Parallel Runner's Stretch

1 x 10 @ 0:30

C3

Hip Opener

1 x 10

C4

Runner's Slides - Side

1 x 10 @ 0:10

C5

Half Middle Split Slides

1 x 10 @ 0:10

C6

Horse Stance Squat

1 x 10

D1

Pancake - Weighted with Hips Elevated

2 x 10

D2

Pigeon Stretch

2 x 1:00

E1

Middle Split Walkout - Band

1 x 10

E2

Pancake Rondes - Hips Elevated

1 x 20

F

Middle Split on Elbows - Band

2 x 0:45

Wednesday
Back Bending and Hip Extension

A

Thoracic Flexion/Extension - Seated

1 x 30 @ 3:00

B

Side Lying Windmill

1 x 10

C

Bretzel

2 x 1:00

D1

Cat/Cow - Band

2 x 10

D2

Sphinx

2 x 10

E1

Cobra - Band

2 x 10

E2

Seated Shoulder Extension

2 x 1:00

F1

Lunging Hip Extension Stretch

2 x 10

F2

Kneeling Bridge

2 x 0:30

G

Half Kneeling Bridge - Wall Taps

2 x 10

H

Standing Bridge - Wall Taps

2 x 10

Thursday
Hamstring and Straddle Mobility

A1

Sumo Good Morning - Super Wide

1 x 10 @ 0:30

A2

Stagger Stance Good Morning

1 x 10 @ 0 lb

A3

Single Leg Good Morning

1 x 10 @ 0:10

A4

Standing Pike Stretch - Toes Up

1 x 15

A5

Supine Hamstring Stretch - Knee Extensions

1 x 10 @ 0:10

B1

Runner's Stretch - Slides

1 x 10

B2

Runner's Stretch - Extended Knee Pulses

1 x 10

B3

Runner's Stretch - Extended Ankle Pulses

1 x 10 @ 0:30

C1

Jefferson Curl

1 x 5

C2

Parallel Runner's Stretch

1 x 10 @ 0:30

C3

Hip Opener

1 x 10

C4

Runner's Slides - Side

1 x 10 @ 0:10

C5

Half Middle Split Slides

1 x 10 @ 0:10

C6

Horse Stance Squat

1 x 10

D1

Pancake - Weighted with Hips Elevated

2 x 10

D2

Pigeon Stretch

2 x 1:00

E1

Middle Split Walkout - Band

1 x 10

E2

Pancake Rondes - Hips Elevated

1 x 20

F

Middle Split on Elbows - Band

2 x 0:45

Coach
coach-avatar 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.

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It's time to get serious about your mobility

I have no tolerance in my own training for wasting time. These exercises are selecting and placed together in a way that works. It's that simple. If you want to train in a way that increases mobility and supports your strength training and gymnastics work,

Get Zack's Mobility - Nov '22 through Jan '23
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Zack's Mobility - Nov '22 through Jan '23