Mobility for Weightlifting

Citation preview

MOBILITY FOR WEIGHTLIFTING

Mobility

for

weightlifting

is

a

12-week

program

(3

sessions

per

week)

designed for a total body mobility and flexibility development and building stable

and

confident

deep

squat,

overhead

and

front

rack

position

in

Olympic weightlifting exercises, such as - SNATCH and CLEAN & JERK.

The main focus of this program is on three main mobility components:

Strength

Range of motion Motor control

Effective

mobility

is

possible

when

all

these

separate

components

interact as a whole.

This program will help you to:

• improve active range of motion without pain or discomfort;

• develop the quality and drop speed in snatch and clean turnover;

• set up confident positions in snatch, clean and jerk;

• provide optimal & comfortable movement depth in front and back squats.

PROGRAM DESCRIPTION It is essential to do a general warm up if you do this training before lifting or on a separate day. You can skip warmup if the mobility routine is after a lifting session.

All workouts include 3 blocks: mobilization, activation, integration. MOBILIZATION - includes warming up muscles, working with connective tissues, increasing the mobility of all periarticular structures, improving innervation. ACTIVATION - responsible for the activation of the target muscles of the body, as well as the stabilizers, the adequate work of which affects the quality of position in snatch, clean, squat jerk, back and front squats. INTEGRATION - it is the transition from accessory to competition movements. We train the full specific positions & elements of snatch, clean, jerk, back and front squats and increase muscle strength and joint stability.

NOTE: Please watch attentively exercise video explanation

WORKOUT PROTOCOL

Be

ready

that

some

exercises

are

very

similar,

but

from

session

to

session there will be some minor progressions.

In every block, you will perform exercises ONLY for one set a prescribed number of reps or seconds and move forward to the next one.

Recommended rest intervals between exercises – up to 1 minute. If you feel that you need less time or are ready to go immediately after finishing the previous one – feel free to move forward.

Press to Exercise name

watch video

Body Weight Ankle STRETCH

Prescribed load

40 sec

NOTE:

if

you

have

exercise

for

the

left

and

right

side,

the

prescribed

number of reps are always only for one side, so you must execute it for both sides equal amount of reps.

NOTE: If you feel that some exercises are too uncomfortable, feel free to skip

it

and

move

to

the

next

one.

compensate for it in the next sessions.

You

will

get

enough

options

to

BEFORE YOU START

You can't get from point A to point B without knowing where your starting line

is.

(after

That's

week

why

6)

and

we

offer

after

TESTS

your

at

the

program

is

beginning, over

-

to

mid-way

keep

through

track

of

how

you're doing!

Detailed tests to uncover your primary mobility limitations. Tests require no special equipment and can be done at home. Visuals feature both right and wrong body positions.

TEST YOUR MOBILIT Y

Many

years

of

practical

experience

confirm

the

effectiveness

of

this

program.

It is this sequence that gives the result!

NOTE:

after

program

completion

feel

free

to

continue

it

1-2

times

per

week or repeat every 3-4 months to maintain a decent full squat mobility level.

NOTE:

The

program's

effectiveness

largely

depends

on

the

athlete’s

responsibility when it comes to the training process, sleep, nutrition and recovery. Train properly, get enough rest.

USER GUIDE Session duration

Prescribed load

Click to watch video library

Session number

Recommended Equipment – the list of equipment that you need to prepare before you start workout

REQUIRED EQUIPMENT

Barbell

PVC pipe

Bench

Rack

Box

Mini band

Kettlebells

Small dumbbells

Rubber band

Small plates

Plates

Roll

Soft pad

Straps

Workout 1/36 30 Minutes

Mobility For Weightlifting Welcome to workout №1 The main focus is LOWER BODY MOBILITY. Prepare equipment in advance and plan 30 minutes for the training. Each exercise will take up to 2 minutes with 1 minute recovery.

Equipment PVC pipe

Plate

Mobilization

PVC sole mobilization 1 minute

Squat toes rolls 10 reps

Floor ankle stretch

Knee mobilization 10 reps

10 reps

90/90 to spread hip flow

Quad + hamstring stretch

10 reps

10 reps

Deep squat stretch 10 reps for each drill

Toe touch to squat 10 reps

Activation

Capsular ankle rotations 10 reps

Sciatic nerve glide

Quadrupled hip rotations

10 reps

10 reps

Integration

Prisoner Squat 15 reps

Seated leg barrier raise 10 reps

Workout

2/36 30 Minutes

Mobility For Weightlifting Equipment

Welcome to workout №2 The main focus is OVERHEAD MOBILITY. Prepare equipment in advance and plan 30 minutes for the training. Each exercise will take up to 2 minutes with 1 minute recovery.

Plates

Barbell

Mini band

Rack

Rubber band

PVC pipe

Mobilization

Neck mobilization with plate

Chest massage with plate 12 reps

12 reps

Kneeling wrists mobilization 12 reps

Kneeling Chest Opener

Diagonal child pose 40 sec

12 reps

Activation

Mini band plank walk

Sleeping armwrestler

12 reps

3 position arm abduction in quadrangle 8 reps for each drill

Bar elbow stretch

Rubber band rack lat pull

8 reps

15 reps

Integration

Weighted alternating dead bug 20 reps

Plate Good Mornings 12 reps

Floor seated PVC press 12 reps

Workout 3/36 30 Minutes

Mobility For Weightlifting Welcome to workout №3

Equipment

The main focus is LOWER BODY MOBILITY. Prepare equipment in advance and plan 30 minutes for the training. Each exercise will take up to 2 minutes with 1 minute recovery.

Soft pad

Roll

Mobilization

Dynamic calf stretch 10 reps for each drill

Frog Stretch 15 reps

Legs up the wall

Half middle split 10 reps

Wall slide four

hold for 1 minute

Squat knee touches

hold for 1 minute

Half kneeling glides

10 reps

Narrow squat toes rolls

10 reps

Activation

Plie back to wall 10 reps

Wall sit calf raise 10 reps

Integration

Prisoner Squat 15 reps

90/90 wall internal rotation 10 reps

Workout

4/36 30 Minutes

Mobility For Weightlifting Equipment

Welcome to workout №4 The main focus is OVERHEAD MOBILITY. Prepare equipment in advance and plan 30 minutes for the training. Each exercise will take up to 2 minutes with 1 minute recovery.

Rack

Small plates

Plate Barbell

PVC pipe

Mini band

Mobilization

Backbone mobilization

Rack lats stretch 10 reps

10 reps

Rack chest stretch 40 sec

Bar triceps stretch

Kneeling Chest Mobilization

40 sec

10 reps

Activation

Kneeling scapula activation

4 point kneeling shoulder rotation

10 reps for each position

3 position arm abduction in quadrangle 8 reps for each drill

Shoulder rotation outside lying

Vertex press laying 10 reps

20 reps

Integration

Weighted alternating dead bug 20 reps

Plate Good Mornings 12 reps

Floor seated PVC press 12 reps

Workout 5/36 20 Minutes

Mobility For Weightlifting Equipment

Welcome to workout №5 The main focus is FRONT RACK MOBILITY. Prepare equipment in advance and plan 20 minutes for the training. Each exercise will take up to 2 minutes with 1 minute recovery.

Barbell

Mini band

Plates

PVC pipe

Rack

Mobilization

Kneeling wrists mobilization

Kneeling Chest Opener

Knees and backbone mobilization

12 reps

8 reps

12 reps

Activation

Sleeping armwrestler 12 reps

Upper back acitvation

Bar elbow stretch

12 reps

8 reps

Support 90 90 Hip Rotation 20 reps

Integration

Duck WALK 12 reps

Rack Elbows ROTATION 8 reps

Front SQUAT 12 reps

Workout 6/36 30 Minutes

Mobility For Weightlifting Equipment

Welcome to workout №6 The main focus is OVERHEAD MOBILITY. Prepare equipment in advance and plan 30 minutes for the training. Each exercise will take up to 2 minutes with 1 minute recovery.

Rack

Small plates

Plates

Barbell

PVC pipe

Mini band

Mobilization

Neck mobilization with

plate 12 reps

Chest massage with plate 12 reps

Kneeling wrists mobilization 12 reps

Kneeling Deep Chest Opener 12 reps

Diagonal child pose 40 sec

Activation

Kneeling scapula activation

Halo 10 reps

Chest stretch & activation

10 reps

3 position arm abduction in tripod position

8 reps for each drill

Horizonal banded sitting press 10 reps

Integration

Weighted alternating dead bug 20 reps

Sitting good morning 12 reps

Sitting press on 5 plates 12 reps

Workout 7/36 20 Minutes

Mobility For Weightlifting Equipment Welcome to workout №7 The main focus is FRONT RACK MOBILITY. Prepare equipment in advance and plan 20 minutes for the training. Each exercise will take up to 2 minutes with 1 minute recovery.

Rack

Small plates

Plates

PVC pipe

Barbell

Mini band

Mobilization

Rack lats stretch

Backbone mobilization

Rack chest stretch

10 reps

10 reps

40 sec

Activation

Kneeling scapula activation 10 reps for each position

Behind Back Shoulder Band STRETCH

Elbow Band STRETCH 40 sec

40 sec

Body Weight Ankle STRETCH 40 sec

Integration

Duck WALK 12 reps

Rack Elbows ROTATION 8 reps

Front SQUAT 12 reps

Workout 8/36 30 Minutes

Mobility For Weightlifting Welcome to workout №8 The main focus is LOWER BODY MOBILITY. Prepare equipment in advance and plan 30 minutes for the training. Each exercise will take up to 2 minutes with 1 minute recovery.

Equipment

PVC pipe

Plate

Mobilization

PVC sole mobilization 1 minute

Quad + hamstring stretch 10 reps

Floor ankle stretch

Knee mobilization 10 reps

10 reps

Dynamic hip flexor stretch

90/90 to spread hip flow

10 reps

10 reps

Deep squat stretch 10 reps for each drill

Dowel internal rotation lunge 10 reps

Activation

Supported leg kick with hip rotation 10 reps

Deficit calf raises

Supported step forward 10 reps

15 reps

Integration

Air overhead squats 15 reps

Supported barrier hip rotations 10 reps

Workout 9/36 20 Minutes

Mobility For Weightlifting Equipment

Welcome to workout №9 The main focus is FRONT RACK MOBILITY. Prepare equipment in advance and plan 20 minutes for the training. Each exercise will take up to 2 minutes with 1 minute recovery.

Plates

Barbell

Mini band

PVC pipe Rack

Mobilization

Kneeling wrists mobilization with bar

Kneeling Chest Opener

Knees and backbone mobilization

12 reps

8 reps

12 reps

Activation

Chest stretch & activation 10 reps

3 position arm abduction in tripod position

Lat Band STRETCH

8 reps for each drill

40 sec

Body Weight Ankle STRETCH 40 sec

Integration

Duck WALK 12 reps

Rack Elbows ROTATION + Front Rack HOLD 8 reps

Front SQUAT 12 reps

Workout 10/36 30 Minutes

Mobility For Weightlifting Welcome to workout №10 The main focus is LOWER BODY MOBILITY. Prepare equipment in advance and plan 30 minutes for the training. Each exercise will take up to 2 minutes with 1 minute recovery.

Equipment Plates Kettlebells Soft pad

Rack

Mini band

Mobilization

Dynamic calf stretch 10 reps for each drill

Frog Stretch 15 reps

Half middle split

Wall slide four

10 reps

hold for 1 minute

90 90 good mornings

Narrow squat toes rolls

10 reps

Dynamic quad stretch 10 reps

Half kneeling glides 10 reps

Activation

Standing KB marches 10 reps

Face down leg barrier raise

Hip external rotation lift overs

10 reps

10 reps

Integration

Air overhead squats 15 reps

Side banded bufferfly 10 reps

Workout 11/36 30 Minutes

Mobility For Weightlifting Equipment

Welcome to workout №11 The main focus is OVERHEAD MOBILITY. Prepare equipment in advance and plan 30 minutes for the training. Each exercise will take up to 2 minutes with 1 minute recovery.

Rack

Plates

Barbell

Bench

Mini band

Mobilization

Backbone mobilization

Rack lats stretch 10 reps

10 reps

Rack chest stretch 40 sec

Bar triceps stretch

Rack triceps stretch

40 sec

40 sec

Activation

Shoulder spins with rubber bands

Banded birddog

4 point kneeling shoulder rotation

15 reps

Shoulder rotation outside lying

Full squat upper back acitvation 15 reps

20 reps

Integration

Weighted alternating dead bug 20 reps

Sitting good morning 12 reps

Sitting press on 5 plates 12 reps

Workout

12/36 30 Minutes

Mobility For Weightlifting Welcome to workout №12 The main focus is LOWER BODY MOBILITY. Prepare equipment in advance and plan 30 minutes for the training. Each exercise will take up to 2 minutes with 1 minute recovery.

Equipment Mini band

Plate

PVC pipe

Mobilization

PVC sole mobilization 1 minute

Quad + hamstring stretch 10 reps

Floor ankle stretch

Knee mobilization 10 reps

Dynamic hip flexor stretch

10 reps

90/90 to spread hip flow

10 reps

10 reps

Deep squat stretch 10 reps for each drill

Dowel internal rotation lunge 10 reps

Activation

Capsular ankle rotations 10 reps

Sciatic nerve glide

Quadrupled hip rotations

10 reps

10 reps

Integration

Banded overhead squats 15 reps

Seated leg barrier raise 10 reps

Workout 13/36 30 Minutes

Mobility For Weightlifting Equipment

Welcome to workout №13 The main focus is OVERHEAD MOBILITY. Prepare equipment in advance and plan 30 minutes for the training. Each exercise will take up to 2 minutes with 1 minute recovery.

Plates

Mini band

Barbell

Rack

Rubber band

PVC pipe

Mobilization

Kneeling wrists mobilization

Neck mobilization with plate 10 reps

Kneeling Chest Opener

Diagonal child pose

10 reps

10 reps

Kneeling Chest Mobilization

40 sec

10 reps

Activation

Mini band plank walk

Sleeping armwrestler

10 reps

3 position arm abduction in quadrangle

Bar elbow stretch

8 reps for each drill

Rubber band rack lat pull

8 reps

15 reps

Integration

Legs dead bug 20 reps

Incline behind the neck press 12 reps

Sitting press on 4 plates 12 reps

Workout 14/36 20 Minutes

Mobility For Weightlifting Welcome to workout №14 The main focus is FRONT RACK MOBILITY. Prepare equipment in advance and plan 20 minutes for the training. Each exercise will take up to 2 minutes with 1 minute recovery.

Equipment

Rack

Barbell

Plates

Mini band

Mobilization

Rack lats stretch

Backbone mobilization

Rack chest stretch 40 sec

10 reps

10 reps

Activation

Shoulder rotation - outside lying 20 reps

Support 90 90 Hip Rotation

Triceps Band STRETCH 40 sec

20 reps

Full squat upper back acitvation 12 reps

Integration

Duck WALK 12 reps

Rack Elbows ROTATION 8 reps

Front SQUAT 12 reps

Workout 15/36

Mobility For Weightlifting

30 Minutes

Equipment

Welcome to workout №15 The main focus is OVERHEAD MOBILITY. Prepare equipment in advance and plan 30 minutes for the training. Each exercise will take up to 2 minutes with 1 minute recovery.

Plates PVC pipe Barbell

Rack

Mini band

Mobilization

PVC shoulder circle up

PVC lunge position rotation

10 reps

10 reps

PVC shoulder`s rotators stretch

Knees & backbone mobilization

10 reps

Kneeling triceps PVC stretch

10 reps

10 reps

Activation

3 position arm abduction in tripod position

Vertex press laying

8 reps for each drill

10 reps

PVC raise laying 20 reps

Elbow Rotation

Horizonal banded sitting press

10 reps

10 reps

Integration

Legs dead bug 20 reps

Incline behind the neck press 12 reps

Sitting press on 4 plates 12 reps

Workout 16/36 20 Minutes

Mobility For Weightlifting Equipment

Welcome to workout №16 The main focus is FRONT RACK MOBILITY. Prepare equipment in advance and plan 20 minutes for the training. Each exercise will take up to 2 minutes with 1 minute recovery.

Box

PVC pipe

Barbell

Rack

Mini band

Mobilization

Kneeling wrists mobilization

Kneeling Chest Opener

12 reps

Knees and backbone mobilization

12 reps

12 reps

Activation

Sleeping armwrestler 15 reps

Bar elbow stretch

Rubber band rack lat pull

8 reps

20 reps

90 90 Hip Rotation 12 reps

Integration

PVC Overhead Duck WALK 12 reps

PVC Tall Muscle CLEAN 12 reps

Box Front SQUAT 12 reps

Workout 17/36 30 Minutes

Mobility For Weightlifting Welcome to workout №17 The main focus is LOWER BODY MOBILITY. Prepare equipment in advance and plan 30 minutes for the training. Each exercise will take up to 2 minutes with 1 minute recovery.

Equipment Mini band

Bench

Kettlebells

Mobilization

90/90 heel taps

Narrow squat toes rolls

Side lunge mobilization 10 reps

10 reps

Pigeon rotation 10 reps

Squat with rotation

Hamstring/Hip flexor 10 reps

10 reps

90/90 hip + good morning 10 reps

Wide squat push aways 10 reps

Activation

Incline toe raises 10 reps

Single leg bench squat 10 reps

Weighted squat knee touches 10 reps

Integration

Banded overhead squats 15 reps

Weighted butterfly 20 reps

Workout 18/36 20 Minutes

Mobility For Weightlifting Equipment

Welcome to workout №18 The main focus is FRONT RACK MOBILITY. Prepare equipment in advance and plan 20 minutes for the training. Each exercise will take up to 2 minutes with 1 minute recovery.

Box

PVC pipe

Barbell

Rack

Mini band

Mobilization

PVC shoulder`s rotators stretch

Knees and backbone mobilization

PVC lats mobilization

10 reps

40 sec

10 reps

Activation

3 position arm abduction in tripod position

Shoulder Band STRETCH

8 reps for each drill

Vertex press laying

40 sec

12 reps

90 90 Hip Rotation 12 reps

Integration

PVC Overhead Duck WALK 12 reps

PVC Tall Muscle CLEAN 12 reps

Box Front SQUAT 12 reps

Workout 19/36 30 Minutes

Mobility For Weightlifting Welcome to workout №19 The main focus is LOWER BODY MOBILITY. Prepare equipment in advance and plan 30 minutes for the training. Each exercise will take up to 2 minutes with 1 minute recovery.

Equipment Mini band

Plate

PVC pipe

Mobilization

PVC sole mobilization 1 minute

Quad + hamstring stretch 10 reps

Floor ankle stretch

Knee mobilization 10 reps

10 reps

Dynamic hip flexor stretch

Dowel internal rotation lunge

10 reps

10 reps

Squat toes rolls 10 reps

Toe touch to squat 10 reps

Activation

Supported leg kick with hip rotation 10 reps

Deficit calf raises

Supported step forward 10 reps

15 reps

Integration

Inside band OHS 15 reps

Supported barrier hip rotations 10 reps

Workout 20/36 30 Minutes

Mobility For Weightlifting Equipment

Welcome to workout №20 The main focus is OVERHEAD MOBILITY. Prepare equipment in advance and plan 30 minutes for the training. Each exercise will take up to 2 minutes with 1 minute recovery.

Plates

PVC pipe Barbell

Rack

Mini band

Mobilization

PVC frontal rotation 10 reps

PVC shoulders mobilization 10 reps

PVC shoulder`s rotators stretch

PVC lats rotation stretching

PVC upper body stretch

40 sec

10 reps

40 sec

Activation

Chest stretch & activation

10 reps

Bar elbow stretch

Sleeping armwrestler

3 position arm abduction in tripod position

8 reps

Horizonal banded sitting press

8 reps for each drill

10 reps

Integration

Legs dead bug 20 reps

Good Morning 12 reps

Sitting press on 3 plates 12 reps

Workout 21/36 30 Minutes

Mobility For Weightlifting Welcome to workout №21 The main focus is LOWER BODY MOBILITY. Prepare equipment in advance and plan 30 minutes for the training. Each exercise will take up to 2 minutes with 1 minute recovery.

Equipment Mini band

Plate

Rack

Mobilization

90/90 heel taps

Toe extension lunges

Narrow squat toes rolls

10 reps

10 reps

90/90 hip + good morning 10 reps

Side lunge mobilization

Pigeon rotation

Hamstring/Hip flexor 10 reps

10 reps

Slow resisted squats 10 reps

Activation

Kneeling leg cross lift 10 reps

Quadrupled hip side flexion

Soleus squat 15 reps

10 reps

Integration

Inside band OHS 15 reps

Kosak squat shifts 10 reps

Workout 22/36

Mobility For Weightlifting

30 Minutes

Equipment

Welcome to workout №22 The main focus is OVERHEAD MOBILITY. Prepare equipment in advance and plan 30 minutes for the training. Each exercise will take up to 2 minutes with 1 minute recovery.

Plates

PVC pipe

Barbell

Rack

Mini band

Mobilization

PVC shoulder circle up

PVC lunge position rotation

10 reps

10 reps

Knees & backbone mobilization 10 reps

Kneeling triceps PVC stretch

Kneeling Chest Mobilization

10 reps

10 reps

Activation

I Y T Lead-springs lying 1 8 reps each drill

Elbow Rotation 10 reps

Halo 10 reps

PVC press behind neck laying

Horizonal banded sitting press

10 reps

10 reps

Integration

Legs dead bug 20 reps

Good Morning 12 reps

Sitting press on 3 plates 12 reps

Workout 23/36 20 Minutes

Mobility For Weightlifting Equipment

Welcome to workout №23 The main focus is FRONT RACK MOBILITY. Prepare equipment in advance and plan 20 minutes for the training. Each exercise will take up to 2 minutes with 1 minute recovery.

Box

Mini band

PVC pipe

Rack

Barbell

Plate

Mobilization

Kneeling wrists mobilization with bar

PVC shoulders mobilization 12 reps

12 reps

Kneeling Deep Chest Opener 12 reps

Activation

Bar elbow stretch 8 reps

Lat Band STRETCH

Sleeping armwrestler

40 sec

15 reps

Weighted Deep Squat STRETCH 40 sec

Integration

PVC Overhead Duck WALK 12 reps

PVC Tall Muscle CLEAN 12 reps

Box Front SQUAT 12 reps

Workout 24/36

Mobility For Weightlifting

30 Minutes

Equipment Welcome to workout №24 The main focus is OVERHEAD MOBILITY. Prepare equipment in advance and plan 30 minutes for the training. Each exercise will take up to 2 minutes with 1 minute recovery.

Small Plates PVC pipe dumbbells

Rack

Small plates

Barbell

Mini band

Mobilization

Backbone mobilization

Rack lats stretch 12 reps

12 reps

Rack chest stretch 40 sec

Bar triceps stretch

Rack triceps stretch

40 sec

40 sec

Activation

Kneeling scapula activation

4 point kneeling shoulder rotation

10 reps for each position

Shoulder rotation outside lying 20 reps

Laying barrier Y’s and T’s

Horizonal banded sitting press

12 reps

12 reps

Integration

2 arm 2 leg dead bug 20 reps

Clean good morning sitting 12 reps

Clean Sots Press 12 reps

Workout 25/36 20 Minutes

Mobility For Weightlifting Equipment

Welcome to workout №25 The main focus is FRONT RACK MOBILITY. Prepare equipment in advance and plan 20 minutes for the training. Each exercise will take up to 2 minutes with 1 minute recovery.

Box

Barbell

PVC pipe

Rack

Mini band

Plate

Mobilization

PVC shoulder`s rotators stretch

Knees & backbone mobilization

PVC lats mobilization

12 reps

40 sec

12 reps

Activation

Adams thing

I Y T Lead-springs lying

8 reps

8 reps each drill

Behind Back Shoulder Band STRETCH 40 sec

Weighted Deep Squat STRETCH 40 sec

Integration

PVC Overhead Duck WALK 12 reps

PVC Rack Hip Muscle CLEAN + Front SQUAT 8 reps each drill

Box Front SQUAT 12 reps

Workout 26/36 30 Minutes

Mobility For Weightlifting Welcome to workout №26 The main focus is LOWER BODY MOBILITY. Prepare equipment in advance and plan 30 minutes for the training. Each exercise will take up to 2 minutes with 1 minute recovery.

Equipment Plate

Roll

Mobilization

Dynamic calf stretch 10 reps for each drill

Frog Stretch 15 reps

Half middle split

Legs up the wall

10 reps

90 90 good mornings

hold for 1 minute

Narrow squat toes rolls

10 reps

Dynamic quad stretch 10 reps

Half kneeling glides 10 reps

Activation

Plie back to wall 10 reps

Plie chest to wall

Wall sit calf raise

10 reps

10 reps

Integration

Overhead squats with plate 15 reps

90/90 wall internal rotation 10 reps

Workout 27/36

Mobility For Weightlifting

20 Minutes

Equipment

Welcome to workout №27 The main focus is FRONT RACK MOBILITY. Prepare equipment in advance and plan 20 minutes for the training. Each exercise will take up to 2 minutes with 1 minute recovery.

Rack

Plates PVC pipe Straps

Small dumbbells

Barbell

Mini band

Mobilization

Rack lats stretch

Backbone mobilization

Rack chest stretch 40 sec

10 reps

10 reps

Activation

4 point kneeling shoulder rotation

Elbow Band STRETCH

Laying barrier Y’s and T’s

12 reps

40 sec

12 reps

Barbell Ankle STRETCH 40 sec

Integration

PVC Front Rack Duck WALK 12 reps

PVC 1/2 Tall CLEAN 8 reps

Front SQUAT with straps 12 reps

Workout 28/36 30 Minutes

Mobility For Weightlifting Welcome to workout №28 The main focus is LOWER BODY MOBILITY. Prepare equipment in advance and plan 30 minutes for the training. Each exercise will take up to 2 minutes with 1 minute recovery.

Equipment

Plate

Bench

Kettlebells

Mobilization

90/90 heel taps

Toe extension lunges

Narrow squat toes rolls

10 reps

10 reps

90/90 hip + good morning 10 reps

Side lunge mobilization

Squat with rotation

Hamstring/Hip flexor 10 reps

10 reps

Wide squat push aways 10 reps

Activation

Incline toe raises 10 reps

Single leg bench squat 10 reps

Weighted squat knee touches 10 reps

Integration

Overhead squats with plate 15 reps

Weighted butterfly hold for 1 minute

Workout 29/36

Mobility For Weightlifting

30 Minutes

Equipment

Welcome to workout №29 The main focus is OVERHEAD MOBILITY. Prepare equipment in advance and plan 30 minutes for the training. Each exercise will take up to 2 minutes with 1 minute recovery.

Plates

Barbell

Rack

PVC pipe

Mini band

Mobilization

PVC frontal rotation

PVC shoulder circle up

10 reps

10 reps

PVC shoulders mobilization 10 reps

PVC shoulder`s rotators stretch

PVC lats rotation stretching 40 sec

10 reps

Activation

3 position arm abduction in tripod position

Adams thing

8 reps for each drill

8 reps

PVC raise laying 15 reps

Elbow Rotation

Full squat upper back acitvation

10 reps

15 reps

Integration

2 arm 2 leg dead bug 20 reps

Clean good morning sitting 12 reps

Clean Sots Press 12 reps

Workout 30/36 30 Minutes

Mobility For Weightlifting Equipment

Welcome to workout №30 The main focus is LOWER BODY MOBILITY. Prepare equipment in advance and plan 30 minutes for the training. Each exercise will take up to 2 minutes with 1 minute recovery.

Soft pad

Plate

Kettlebells Mini band

Mobilization

Dynamic calf stretch 10 reps for each drill

Frog Stretch 15 reps

Legs up the wall

Half middle split

hold for 1 minute

10 reps

Squat knee touches

90 90 good mornings 10 reps

Dynamic quad stretch

Wall slide four

10 reps

hold for 1 minute

Narrow squat toes rolls 10 reps

10 reps

Half kneeling glides 10 reps

Activation

Standing KB marches 10 reps

Face down leg barrier raise

Hip external rotation lift overs

10 reps

10 reps

Integration

PVC overhead squats 15 reps

Side banded bufferfly 10 reps

Workout 31/36

Mobility For Weightlifting

30 Minutes

Equipment

Welcome to workout №31 The main focus is OVERHEAD MOBILITY. Prepare equipment in advance and plan 30 minutes for the training. Each exercise will take up to 2 minutes with 1 minute recovery.

Rack Barbell

Bench

Plates

Mini band

Mobilization

Backbone mobilization

Rack lats stretch 12 reps

12 reps

Rack chest stretch 40 sec

Bar triceps stretch

Rack triceps stretch

40 sec

40 sec

Activation

Shoulder spins with rubber bands

Banded birddog

4 point kneeling shoulder rotation

I Y T Lead-springs lying 1

Full squat upper back acitvation

8 reps each drill

15 reps

15 reps

Integration

2 arm 2 leg dead bug 20 reps

Clean good morning 12 reps

Floor seated press 12 reps

Workout 32/36 20 Minutes

Mobility For Weightlifting Equipment

Welcome to workout №32 The main focus is FRONT RACK MOBILITY. Prepare equipment in advance and plan 20 minutes for the training. Each exercise will take up to 2 minutes with 1 minute recovery.

Rack

Plates PVC pipe Straps

Mini band

Barbell

Mobilization

PVC shoulder`s rotators stretch

Knees & backbone mobilization

PVC lats mobilization

10 reps

40 sec

10 reps

Activation

3 position arm abduction in tripod position

Shoulder Band STRETCH

8 reps for each drill

Upper back acitvation 15 reps

40 sec

90 90 Hip Rotation Recovery 12 reps

Integration

PVC Front Rack Duck WALK 12 reps

PVC Tall CLEAN 8 reps

Front SQUAT with straps 12 reps

Workout 33/36

Mobility For Weightlifting

30 Minutes

Equipment Welcome to workout №33 The main focus is OVERHEAD MOBILITY. Prepare equipment in advance and plan 30 minutes for the training. Each exercise will take up to 2 minutes with 1 minute recovery.

Plates

Barbell

Rack

PVC pipe

Mini band

Mobilization

PVC shoulders mobilization

PVC lunge position rotation

10 reps

10 reps

Knees & backbone mobilization 10 reps

Kneeling triceps PVC stretch

PVC upper body stretch 40 sec

10 reps

Activation

I Y T Lead-springs lying 1

Adams thing 8 reps

8 reps each drill

Halo 12 reps

PVC press behind neck laying

Horizonal banded deep squat press 12 reps

15 reps

Integration

2 arm 2 leg dead bug 12 reps

Clean good morning 12 reps

Floor seated press 12 reps

Workout 34/36

Mobility For Weightlifting

20 Minutes

Equipment

Welcome to workout №34 The main focus is FRONT RACK MOBILITY. Prepare equipment in advance and plan 20 minutes for the training. Each exercise will take up to 2 minutes with 1 minute recovery.

Rack

Plates PVC pipe

Small dumbbells

Barbell

Straps

Mini band

Mobilization

Rack lats stretch

Backbone mobilization

Rack chest stretch 40 sec

10 reps

10 reps

Activation

Triceps Band STRETCH

90 90 Hip Rotation Recovery

Laying barrier Y’s and T’s

40 sec

12 reps

12 reps

Full squat upper back acitvation 15 reps

Integration

PVC Front Rack Duck WALK 12 reps

Barbell Tall CLEAN 8 reps

Front SQUAT with straps 12 reps

Workout 35/36 30 Minutes

Mobility For Weightlifting Welcome to workout №35 The main focus is LOWER BODY MOBILITY. Prepare equipment in advance and plan 30 minutes for the training. Each exercise will take up to 2 minutes with 1 minute recovery.

Equipment

PVC pipe

Plate

Rack

Mobilization

Narrow squat toes rolls

Side lunge mobilization

90/90 hip + good morning

10 reps

Hamstring/Hip flexor 10 reps

10 reps

Squat with rotation

Slow resisted squats 10 reps

10 reps

Pigeon rotation 10 reps

Wide squat push aways 10 reps

Activation

Kneeling leg cross lift 10 reps

Quadrupled hip side flexion

Soleus squat 15 reps

10 reps

Integration

PVC overhead squats 15 reps

Kosak squat shifts 10 reps

Workout 36/36 20 Minutes

Mobility For Weightlifting Equipment

Welcome to workout №36 The main focus is FRONT RACK MOBILITY. Prepare equipment in advance and plan 20 minutes for the training. Each exercise will take up to 2 minutes with 1 minute recovery.

Rack

Plates PVC pipe Straps

Mini band

Barbell

Mobilization

PVC shoulder`s rotators stretch

Knees & backbone mobilization

PVC lats mobilization

10 reps

40 sec

10 reps

Activation

Adams thing 8 reps

PVC press behind neck laying

Behind Back Shoulder Band STRETCH 40 sec

15 reps

Barbell Ankle STRETCH 40 sec

Integration

PVC Front Rack Duck WALK 12 reps

Barbell Tall CLEAN 8 reps

Front SQUAT with straps 12 reps

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