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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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