Mobility and Movement Correction
Recommended Frequency:
Every weekday
You can customize this routine to suit your needs, so anything you don't like, change or skip it!
Shoulder Mobility Assessment
Assess the overall health and mobility of your shoulders with the 180-degree test. This protocol will help identify any restrictions in external or internal rotation, which can impact exercises like squats and overhead presses. 🤸♂️
External Rotation Mobility Fix
If you have issues with external rotation, this protocol will help correct that by resetting the joint position and lengthening the tight muscles. Improved external rotation can alleviate discomfort during exercises like squats. 💪
Internal Rotation Mobility Fix
If you have trouble with internal rotation, this protocol will help address that by lengthening the tight muscles and resetting the joint position. Improved internal rotation can enhance pressing movements like dips and bench presses. 🏋️♂️
Chest Mobility Fix
If you've been working with mobility issues for a long time, your chest muscles may have shortened in length. This protocol helps lengthen and reset the chest muscles, improving their range of motion and potential for growth. 🏋️♂️💪
Thoracic Spine Mobility
Tightness in the thoracic spine can cause your head to jolt forward during shoulder presses. This protocol targets the muscles that support the thoracic spine, improving mobility and proper movement patterns. 🧘♂️
Lower Back Mobility Fix
Many people neglect training their lower back, leading to tightness and weakness over time. This protocol targets the muscles of the lower back, helping to improve mobility and prevent issues during exercises. 🧘♂️
Hip and Glute Mobility
Tight hips and glutes can lead to improper squat form and impaired muscle activation. This protocol resets the hip joint and helps recruit the glutes before your workout. 🏋️♂️
Adductor Mobility
Tight adductors can cause your knees to collapse inward during squats. This protocol targets these muscles, improving mobility and proper knee tracking. 🏋️♂️
Hamstring Mobility Fix
Tight hamstrings can limit range of motion and lead to compensation from the lower back during exercises like stiff-leg deadlifts. This protocol targets hamstring mobility for improved movement patterns. 🧘♂️
Ankle Mobility Fix
Tight ankles and calves can impair proper squat depth and form. This protocol targets ankle mobility, allowing for better range of motion and improved squat mechanics. 🏋️♂️
- 💪Identify Mobility RestrictionsThis assessment helps identify any restrictions in shoulder mobility, which can impact exercises and daily activities. 🔍
- 💪Improve External RotationThis protocol helps lengthen tight muscles and reset the joint position, improving external rotation of the shoulders. 🔓
- 💪Alleviate DiscomfortBetter external rotation can alleviate discomfort during exercises like squats, where restricted mobility can cause strain. 😌
- 💪Improve Internal RotationThis protocol helps lengthen tight muscles and reset the joint position, improving internal rotation of the shoulders. 🔓
- 💪Enhance Pressing MovementsBetter internal rotation can enhance pressing movements like dips and bench presses, which require good shoulder mobility. 💪
- 💪Lengthen Chest MusclesThis protocol helps lengthen and reset the chest muscles, which may have shortened due to mobility issues. 🔓
- 💪Improve Muscle Growth PotentialBy increasing the range of motion for the chest muscles, this protocol can unlock their full growth potential. 💪
- 💪Improve Thoracic Spine MobilityThis protocol targets the muscles supporting the thoracic spine, improving mobility and preventing the head from jolting forward during exercises. 🔓
- 💪Enhance Movement PatternsIncreased thoracic spine mobility can lead to better overall movement patterns and exercise form. 🏋️♂️
- 💪Improve Lower Back MobilityThis protocol targets the muscles of the lower back, improving mobility and preventing issues during exercises. 🔓
- 💪Prevent InjuryBy addressing lower back tightness and weakness, this protocol can help prevent injuries during training. 🚑
- 💪Reset Hip JointThis protocol resets the hip joint position, allowing for proper muscle activation and movement patterns. 🔓
- 💪Recruit GlutesBy targeting the hips and glutes, this protocol helps recruit these important muscles before your workout. 💪
- 💪Improve Squat FormIncreased hip and glute mobility can lead to better squat form and overall lower body function. 🏋️♂️
- 💪Improve Adductor MobilityThis protocol targets the adductor muscles, improving their mobility and preventing knee collapse during squats. 🔓
- 💪Enhance Knee TrackingBetter adductor mobility can lead to proper knee tracking and improved squat form. 🏋️♂️
- 💪Improve Hamstring MobilityThis protocol targets the hamstring muscles, improving their mobility and range of motion. 🔓
- 💪Prevent CompensationBetter hamstring mobility can prevent compensation from the lower back during exercises like stiff-leg deadlifts. 🚑
- 💪Improve Ankle MobilityThis protocol targets ankle mobility, allowing for better range of motion and improved squat depth. 🔓
- 💪Enhance Squat MechanicsIncreased ankle mobility can lead to better squat mechanics and overall lower body function. 🏋️♂️
What do I need to start this routine?