Mobility

General principles for mobility exercises:

• Progress gradually from easier variations to more challenging ones
• Focus on both strength and flexibility in each exercise
• Use a weight that allows for good form and feels comfortable
• Adjust based on individual goals and abilities
• Perform exercises pain-free and with control

Daily Limber

• Wrist Stretch
• Seal to Cat Stretch x2
• Capsule Stretch (per arm)
• Shoulder extension
• Hip Swivel
• Pancake Stretch (Middle, Left, Right)
• Butterfly
• Pike
• Shoulder Bridge
• Calf Stretch

Knees Over Toes

Exercises to repeat for 2-4 sets of 8-12 reps:

1. ATG Split Squat
   • Technique: Rear foot elevated, knee forward, chest high, stretching the back leg
   • Load: Start with bodyweight, progress to weighted (std goal 25-28kg per hand)
2. Romanian Deadlift (RDL)
   • Technique: Stretch into inner thighs, maintain flat back, knees slightly bent
   • Load: Use dumbbells or barbell, progress as able (std goal 60+ kg)
3. Back Extension
   • Technique: Allow rounding at bottom, squeeze glutes when coming up
   • Load: Use weight that allows for control and stretch
4. Standing Pancake / Good Morning
   • Technique: Wide stance, touch ground with hands/elbows, keep legs straight
   • Load: Bodyweight or cable resistance
5. Pigeon Stretch
   • Technique: Press knee into ground, focus on hip rotation
   • Load: Bodyweight, emphasis on control and activation
6. Couch Stretch
   • Technique: Knee back for quad stretch, drop hip for lower quad stretch
   • Load: Bodyweight, focus on activation and relaxation cycles
7. Seated Good Morning
   • Technique: Wide stance, reach forward while keeping back straight
   • Load: Can be done with or without weight
8. Standing Calf Raise
   • Technique: Full range of motion, emphasize stretch at bottom
   • Load: Bodyweight or weighted as able
9. Seated Calf Raise
   • Technique: Full range of motion, pause at stretched position
   • Load: Use machine if available, otherwise bodyweight
10. Tibialis Raise
    • Technique: Bend knee, focus on ankle dorsiflexion
    • Load: Bodyweight or machine resistance if available

Workout 1:

1. Backward walking: 2 minutes resisted treadmill, 100 yards sled, or 200 yards unresisted
2. Single-Leg Standing Calf Raise: 2 sets of up to 15 reps per side
3. Tibialis Raise: 2 sets of up to 20 reps with bar, or at least 20 reps with wall
4. Slant Squat: 4 sets of up to 20 reps
5. Nordic Curl: 4 sets of 5 reps, or Ham Curl 4 sets of up to 12 reps
6. Hanging Knee Raise: 2 sets of at least 15 reps
7. ATG-style Incline Dumbbell Press: 2 sets of up to 15 reps
8. Pull-up: 2 sets of up to 12 reps

Workout 2:

1. Backward walking: 2 minutes resisted treadmill, 100 yards sled, or 200 yards unresisted
2. Seated Calf Raise: 2 sets of up to 20 reps with machine, at least 20 reps with DB/KB, or 20 reps with wall
3. Tibialis Raise: 2 sets of up to 20 reps with bar, or at least 20 reps with wall
4. ATG Split Squat: 4 sets of up to 12 reps per side
5. Back Extension: 4 sets of up to 12 reps
6. QL (Quadratus Lumborum): 2 sets of at least 10 reps per side
7. ATG-style Overhead Dumbbell Press: 2 sets of up to 12 reps
8. Row: 2 sets of up to 12 reps

Three Exercises

Neck and Shoulder

Hips

Hip Flexors

7 way hips.

Thoracic Bridge

Thoracic bridge to solve back pain from sitting at a computer too long.

• Bridge Wall Walk

Frog & Pancake

How to Improve Frog

Foam Roller