12 Week Full-Body Mobility
Stretch for Strength
Jiu Jitsu, Functional Fitness, Functional Training, General Fitness, Strength & Conditioning, Weightlifting, Mobility, Law Enforcement, Personal TrainingTransform your movement and enhance your well-being with our 8-Week Full-Body Mobility Program! This self-paced daily program is designed to guide you through a comprehensive series of mobility exercises that target all major muscle groups, helping you build strength, flexibility, and resilience while promoting a consistent self-care routine.
A
Walk
1 x 10:00
B1
Full Body Rolls
3 x 1:00
B2
Seal Stretch Progressions
3 x 2:00
C1
Scap CARs
3 x 45
C2
Side Lying Hip CARs
3 x 45
C3
Quadruped Thoracic Rotation
3 x 45
A1
Expansion Breath + Thoracic Movement How-to
2 x 2:00
A2
Roll Pecs
2 x 1:00
B1
Roll Traps
1 x 5:00
B2
Roll Front & Side of Neck
1 x 5:00
C1
Prone As, Ts, Ys
3 x 1:30
C2
Scap Push-Ups
3 x 1:00
A1
Roll Feet-How to
4 x 1:00
A2
Bear Shifts
4 x 30
B
Single Leg RDL KB Passes
2 x 30
C1
KB Ankle Shifts
3 x 1:30
C2
Multi-Angle Calf Stretch
3 x 1:30
A1
Anterior Neck
3 x 1:00
A2
Lateral Neck
3 x 1:00
B
Rolling Forearms
1 x 6:00
C1
Simple Wrist Stretches
2 x 1:30
C2
Wrist Push-up Variationis
2 x 1:30
D1
Rolling Ankles & Feet
2 x 2:00
D2
Toe Point Stretch
2 x 2:00
A
Multi-Angle Hamstrings
1 x 6:00
B
Supine Glute Stretch
2 x 2:00
C1
Quadruped Hip CARs
2 x 1:00
C2
Hip Mobility Progression
2 x 1:00
D1
Samson Stretch + Lateral Reach
3 x 1:00
D2
Alternating BW Cossack Squat
3 x 1:00
A
Foam Roll Quads
2 x 2:00
B
Foam Roll Glutes (M&M)
2 x 2:00
C
Core 4
1 x 15:00
Joanna Riggs
Hey peeps! My name is Joanna! I am a Fascial Specialist, a Certified Strength and Conditioning Specialist (CSCS), and coach at Next Level Performance Consulting. I started Stretch for Strength to work with 1-on-1 with clients in 2016 while in college and graduated from ASU with a Bachelor’s in Exercise and Wellness in 2018.
