Strongman Mobility Program
Swolistic Strongman
StrongmanStrength and muscle are USELESS if you can't express it in the right positions.
You could deadlift 900 pounds, but if you can't get low enough to lift a stone, you'll never win a comp.
You could bench 500, but so what, if your neck and shoulders constantly hurt.
Take it from me - I raw benched double bodyweight in competition (380lbs @ 190), but was stuck in the low 200s on overheads for a long time. Years of neglecting stretching and mobility prevented me from getting into proper positioning to use my pressing power.
The same neglect brought constant unbearable neck pain.
I eventually decided NO MORE! After a targeted 3 months I was able to add 50 pounds to my overhead press and eliminate years of chronic pain.
This program utilizes the same principles over 4 week blocks to constantly evolve and develop your mobility, stability, and coordination to bring out the best strongman in you. Don't let your hard training go to waste!
Recover faster, train without pain, and lift to your highest potential with the Strongman Mobility Program! This program fits with ANY strength routine, takes only 10-15 minutes a day, and can be done as a warmup to your workout!
A
Overhead Mobility Assessment
B
Shoulder Internal and External Rotation Assessment
C
overhead squat test
D
Hip ER Test
E
Hip internal Rotation Test
F
Ankle Dorsiflexion Test
G
Thoracic Rotation Test
H
Lumbar Extension Test (Cobra)
I
Lumbar Flexion Test
J
Wrist Extension Test
A
Single Arm Lat Stretch from Pull Up Bar
1 x 45
B
PVC Lat Lengthener
1 x 60
C
Cat / Cow
1 x 60
D
Banded Thread the Needle
1 x 60
E
Sideline Thoracic Stretch
1 x 60
F
PVC Thoracic Rotation
1 x 60
G
Rotator Release Lacrosse Ball
1 x 45
H
PVC External Rotation
1 x 60
A
90 to 90 Hip Stretch
1 x 60
B
WORLD'S GREATEST STRETCH
1 x 1:30
C
Rollover to V Sit
1 x 60
D
Hip CAR (side lying)
1 x 60
E
Pigeon Stretch
1 x 60
F
Active Frog Stretch
1 x 60
G
Bretzel
1 x 60
H
Floor Scorpion
1 x 60
A
Cardio
1 x 5:00
B
Kick Sit
3 x 20
C
Reverse Table Progressions
3 x 10
D
Downward Dog to Cobra
1 x 60
E
Gorilla Walk
1 x 60
F
Heel Walk to Toe Touch
1 x 60
G
ATG split squat
3 x 10
H1
Heel Elevated Squat
3 x 10
H2
Deficit Push Up
3 x 10
I
Dead Hang
A
Single Arm Lat Stretch from Pull Up Bar
2 x 30
B
Rotator Cuff Smash Lacrosse Ball
1 x 60
C
Trap Smash Lacrosse Ball
1 x 60
D
Banded Thread the Needle
1 x 60
E
Press Ups (Mobility)
1 x 60
F
Cat Cow
1 x 60
G
Pec Smash with Lacrosse Ball
1 x 60
H
Walk
1 x 10:00
A
Hip CAR (side lying)
1 x 60
B
90 to 90 Hip Stretch
1 x 60
C
Pigeon Stretch
1 x 60
D
Rollover to V Sit
1 x 60
E
Foot Smash
1 x 60
F
Glute Smash Lacrosse Ball
A
Cardio
1 x 5:00
B
Kick Sit
3 x 20
C
Reverse Table Progressions
3 x 10
D
Downward Dog to Cobra
1 x 60
E
Gorilla Walk
1 x 60
F
Heel Walk to Toe Touch
1 x 60
G
ATG split squat
3 x 10
H1
Heel Elevated Squat
3 x 10
H2
Deficit Push Up
3 x 10
I
Dead Hang
Steve Coyne
LW World's Strongest Man Competitor Florida State Chair US Strongman ISSA Master Trainer
This program will help you recover faster, lift heavier, and perform better. Let's get better together!
Start My 7-Day Free Trial
Austin V
Years of Shoulder Pain Eliminated!
Verified Athlete""Working with Steve has allowed me to achieve and maintain a level of fitness i'd never realized before. I'm stronger, leaner, and more muscular than ever and my body is healthier overall. I've been able to rehab long term injuries that I once considered something I'd just have to live with."
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Strongman Mobility Program
Strongman Mobility Program
Strongman Mobility Program
