logo
BoostcampPNG

Weightlifting Mobility program

by
44 athletes joined

Program Description

This program is designed to help athletes succeed in building their mobility and core in all areas.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Olympic Weightlifting, Muscle & Sculpting, Bodyweight Fitness, Powerbuilding, Athletics, Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    7 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 09, 2025 04:11
  • Last Edited
    May 27, 2025 02:21
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Knee-to-wall ankle dorsiflexion test
3
3 mins
RPE 6
2
Banded ankle distractions
3
0.3 mins
-
3
Slant board calf stretch
3
0.3 mins
-
4
Seated Tibialis Raise
3
15 reps
RPE 6
5
90/90 Hip Rotations
3
8 reps
RPE 6
6
Pigeon Stretch with Thoracic Rotation
3
6 reps
RPE 6
7
Hip Airplanes
3
6 reps
-
8
Quadruped T-Spine Rotations
3
8 reps
-
9
Hanging Lat Stretch
3
0.3 mins
-
10
Banded Shoulder Dislocates
3
10 reps
RPE 6
11
Terminal Knee Extensions (TKEs) w/ band
3
15 reps
RPE 6
12
Peterson Step-Ups
3
12 reps
RPE 6
13
Weighted Wrist extension
3
10 reps
RPE 6
14
Wrist Stretch on Floor
3
0.3 mins
RPE 6
15
Dead Bug
3
0.3 mins
RPE 6
16
Side Plank Rotations
3
0.3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Knee-to-wall ankle rocks
3
10 reps
RPE 6
2
Tibialis Raises
3
15 reps
RPE 6
3
Elevated Heel Squat Holds
3
0.2 mins
RPE 6
4
Cossack Squats
3
8 reps
RPE 6
5
Hip Flexor Lift-offs
3
8 reps
RPE 6
6
Active Pigeon Stretch (Lift Offs)
3
8 reps
RPE 6
7
Seated T-Spine Rotations w/ PVC
3
10 reps
RPE 6
8
Wall windmills
3
8 reps
RPE 6
9
Overhead PVC Pass-Throughs
3
10 reps
RPE 6
10
Scapular Pull-Ups
3
10 reps
RPE 6
11
Banded External Rotations
3
12 reps
RPE 6
12
Sissy Squats (Partial ROM)
3
8 reps
RPE 6
13
Banded Knee Extensions
3
8 reps
RPE 6
14
Finger Push-Ups
3
8 reps
RPE 6
15
Wrist Figure 8s w/ Light Plate
3
10 reps
RPE 6
16
Hollow Body Holds
3
0.3 mins
RPE 6
17
Pallof Press Holds
3
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Knee-to-wall ankle rocks
1
-
2
Weighted Ankle Stretch (Goblet Hold)
3
0.3 mins
RPE 6
3
Eccentric Calf Raises
3
12 reps
RPE 6
4
Deep Goblet Squat Holds w/ Pulse
3
0.3 mins
RPE 6
5
Banded Hip Distraction
3
0.3 mins
RPE 6
6
Quadruped Thread-the-Needle Rotations
3
8 reps
RPE 6
7
Hanging Shoulder Rotations
3
10 reps
RPE 6
8
Banded Cuban Rotations
3
12 reps
RPE 6
9
Reverse Step-Downs
3
10 reps
RPE 6
10
Peterson Step-Ups (Weighted)
3
12 reps
RPE 6
11
Elevated Wrist Stretch Holds
3
0.3 mins
RPE 6
12
Plate Wrist Rotations
3
8 reps
RPE 6
13
Hanging Knee Raises
3
12 reps
RPE 6
14
Bird Dog Isometric Hold
3
0.1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Goblet Squats
3
10 reps
RPE 6
2
Banded Ankle Mobilizations
3
10 reps
RPE 6
3
Cossack Squats (Weighted)
3
8 reps
RPE 6
4
Banded Hip Flexor Marches
3
10 reps
RPE 6
5
Snatch-Grip Behind-Neck Press in Deep Squat
3
10 reps
RPE 6
6
Wall Angels
3
10 reps
RPE 6
7
Overhead Dumbbell Carries
3
0.3 mins
RPE 6
8
Turkish Get-Ups
3
5 reps
RPE 6
9
Deep Split Squats (Weighted)
3
8 reps
RPE 6
10
Sissy Squats (Full ROM)
3
8 reps
RPE 6
11
Barbell Wrist Flexion & Extension
3
10 reps
RPE 6
12
L-Sit Holds
3
0.5 mins
RPE 6
13
Cable Rotational Twists
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Squat Holds (Pause at Bottom)
3
0.2 mins
RPE 6
2
Slow Negative Cossack Squats
3
6 reps
RPE 6
3
Snatch Grip Sotts Press
3
8 reps
RPE 6
4
Knee Over Toes Split Squat
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Squat w/ Snatch Grip Press at Bottom
3
8 reps
RPE 6
2
Paused Front Squats
3
6 reps
RPE 6
3
Deep Split Jerk Hold
3
0.3 mins
RPE 6
4
Slow Eccentric Sissy Squats
3
6 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Slow Eccentric Sissy Squats
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Knee-to-wall ankle dorsiflexion test
3
3 mins
RPE 6
2
Banded ankle distractions
3
0.3 mins
-
3
Slant board calf stretch
3
0.3 mins
-
4
Seated Tibialis Raise
3
15 reps
RPE 6
5
90/90 Hip Rotations
3
8 reps
RPE 6
6
Pigeon Stretch with Thoracic Rotation
3
6 reps
RPE 6
7
Hip Airplanes
3
6 reps
-
8
Quadruped T-Spine Rotations
3
8 reps
-
9
Hanging Lat Stretch
3
0.3 mins
-
10
Banded Shoulder Dislocates
3
10 reps
RPE 6
11
Terminal Knee Extensions (TKEs) w/ band
3
15 reps
RPE 6
12
Peterson Step-Ups
3
12 reps
RPE 6
13
Weighted Wrist extension
3
10 reps
RPE 6
14
Wrist Stretch on Floor
3
0.3 mins
RPE 6
15
Dead Bug
3
0.3 mins
RPE 6
16
Side Plank Rotations
3
0.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Knee-to-wall ankle rocks
3
10 reps
RPE 6
2
Tibialis Raises
3
15 reps
RPE 6
3
Elevated Heel Squat Holds
3
0.2 mins
RPE 6
4
Cossack Squats
3
8 reps
RPE 6
5
Hip Flexor Lift-offs
3
8 reps
RPE 6
6
Active Pigeon Stretch (Lift Offs)
3
8 reps
RPE 6
7
Seated T-Spine Rotations w/ PVC
3
10 reps
RPE 6
8
Wall windmills
3
8 reps
RPE 6
9
Overhead PVC Pass-Throughs
3
10 reps
RPE 6
10
Scapular Pull-Ups
3
10 reps
RPE 6
11
Banded External Rotations
3
12 reps
RPE 6
12
Sissy Squats (Partial ROM)
3
8 reps
RPE 6
13
Banded Knee Extensions
3
8 reps
RPE 6
14
Finger Push-Ups
3
8 reps
RPE 6
15
Wrist Figure 8s w/ Light Plate
3
10 reps
RPE 6
16
Hollow Body Holds
3
0.3 mins
RPE 6
17
Pallof Press Holds
3
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Knee-to-wall ankle rocks
1
-
2
Weighted Ankle Stretch (Goblet Hold)
3
0.3 mins
RPE 6
3
Eccentric Calf Raises
3
12 reps
RPE 6
4
Deep Goblet Squat Holds w/ Pulse
3
0.3 mins
RPE 6
5
Banded Hip Distraction
3
0.3 mins
RPE 6
6
Quadruped Thread-the-Needle Rotations
3
8 reps
RPE 6
7
Hanging Shoulder Rotations
3
10 reps
RPE 6
8
Banded Cuban Rotations
3
12 reps
RPE 6
9
Reverse Step-Downs
3
10 reps
RPE 6
10
Peterson Step-Ups (Weighted)
3
12 reps
RPE 6
11
Elevated Wrist Stretch Holds
3
0.3 mins
RPE 6
12
Plate Wrist Rotations
3
8 reps
RPE 6
13
Hanging Knee Raises
3
12 reps
RPE 6
14
Bird Dog Isometric Hold
3
0.1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Goblet Squats
3
10 reps
RPE 6
2
Banded Ankle Mobilizations
3
10 reps
RPE 6
3
Cossack Squats (Weighted)
3
8 reps
RPE 6
4
Banded Hip Flexor Marches
3
10 reps
RPE 6
5
Snatch-Grip Behind-Neck Press in Deep Squat
3
10 reps
RPE 6
6
Wall Angels
3
10 reps
RPE 6
7
Overhead Dumbbell Carries
3
0.3 mins
RPE 6
8
Turkish Get-Ups
3
5 reps
RPE 6
9
Deep Split Squats (Weighted)
3
8 reps
RPE 6
10
Sissy Squats (Full ROM)
3
8 reps
RPE 6
11
Barbell Wrist Flexion & Extension
3
10 reps
RPE 6
12
L-Sit Holds
3
0.5 mins
RPE 6
13
Cable Rotational Twists
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Squat Holds (Pause at Bottom)
3
0.2 mins
RPE 6
2
Slow Negative Cossack Squats
3
6 reps
RPE 6
3
Snatch Grip Sotts Press
3
8 reps
RPE 6
4
Knee Over Toes Split Squat
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Knee-to-wall ankle dorsiflexion test
3
3 mins
RPE 6
2
Banded ankle distractions
3
0.3 mins
-
3
Slant board calf stretch
3
0.3 mins
-
4
Seated Tibialis Raise
3
15 reps
RPE 6
5
90/90 Hip Rotations
3
8 reps
RPE 6
6
Pigeon Stretch with Thoracic Rotation
3
6 reps
RPE 6
7
Hip Airplanes
3
6 reps
-
8
Quadruped T-Spine Rotations
3
8 reps
-
9
Hanging Lat Stretch
3
0.3 mins
-
10
Banded Shoulder Dislocates
3
10 reps
RPE 6
11
Terminal Knee Extensions (TKEs) w/ band
3
15 reps
RPE 6
12
Peterson Step-Ups
3
12 reps
RPE 6
13
Weighted Wrist extension
3
10 reps
RPE 6
14
Wrist Stretch on Floor
3
0.3 mins
RPE 6
15
Dead Bug
3
0.3 mins
RPE 6
16
Side Plank Rotations
3
0.3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Knee-to-wall ankle rocks
3
10 reps
RPE 6
2
Tibialis Raises
3
15 reps
RPE 6
3
Elevated Heel Squat Holds
3
0.2 mins
RPE 6
4
Cossack Squats
3
8 reps
RPE 6
5
Hip Flexor Lift-offs
3
8 reps
RPE 6
6
Active Pigeon Stretch (Lift Offs)
3
8 reps
RPE 6
7
Seated T-Spine Rotations w/ PVC
3
10 reps
RPE 6
8
Wall windmills
3
8 reps
RPE 6
9
Overhead PVC Pass-Throughs
3
10 reps
RPE 6
10
Scapular Pull-Ups
3
10 reps
RPE 6
11
Banded External Rotations
3
12 reps
RPE 6
12
Sissy Squats (Partial ROM)
3
8 reps
RPE 6
13
Banded Knee Extensions
3
8 reps
RPE 6
14
Finger Push-Ups
3
8 reps
RPE 6
15
Wrist Figure 8s w/ Light Plate
3
10 reps
RPE 6
16
Hollow Body Holds
3
0.3 mins
RPE 6
17
Pallof Press Holds
3
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Knee-to-wall ankle rocks
1
-
2
Weighted Ankle Stretch (Goblet Hold)
3
0.3 mins
RPE 6
3
Eccentric Calf Raises
3
12 reps
RPE 6
4
Deep Goblet Squat Holds w/ Pulse
3
0.3 mins
RPE 6
5
Banded Hip Distraction
3
0.3 mins
RPE 6
6
Quadruped Thread-the-Needle Rotations
3
8 reps
RPE 6
7
Hanging Shoulder Rotations
3
10 reps
RPE 6
8
Banded Cuban Rotations
3
12 reps
RPE 6
9
Reverse Step-Downs
3
10 reps
RPE 6
10
Peterson Step-Ups (Weighted)
3
12 reps
RPE 6
11
Elevated Wrist Stretch Holds
3
0.3 mins
RPE 6
12
Plate Wrist Rotations
3
8 reps
RPE 6
13
Hanging Knee Raises
3
12 reps
RPE 6
14
Bird Dog Isometric Hold
3
0.1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Goblet Squats
3
10 reps
RPE 6
2
Banded Ankle Mobilizations
3
10 reps
RPE 6
3
Cossack Squats (Weighted)
3
8 reps
RPE 6
4
Banded Hip Flexor Marches
3
10 reps
RPE 6
5
Snatch-Grip Behind-Neck Press in Deep Squat
3
10 reps
RPE 6
6
Wall Angels
3
10 reps
RPE 6
7
Overhead Dumbbell Carries
3
0.3 mins
RPE 6
8
Turkish Get-Ups
3
5 reps
RPE 6
9
Deep Split Squats (Weighted)
3
8 reps
RPE 6
10
Sissy Squats (Full ROM)
3
8 reps
RPE 6
11
Barbell Wrist Flexion & Extension
3
10 reps
RPE 6
12
L-Sit Holds
3
0.5 mins
RPE 6
13
Cable Rotational Twists
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Squat Holds (Pause at Bottom)
3
0.2 mins
RPE 6
2
Slow Negative Cossack Squats
3
6 reps
RPE 6
3
Snatch Grip Sotts Press
3
8 reps
RPE 6
4
Knee Over Toes Split Squat
3
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Knee-to-wall ankle dorsiflexion test
3
3 mins
RPE 6
2
Banded ankle distractions
3
0.3 mins
-
3
Slant board calf stretch
3
0.3 mins
-
4
Seated Tibialis Raise
3
15 reps
RPE 6
5
90/90 Hip Rotations
3
8 reps
RPE 6
6
Pigeon Stretch with Thoracic Rotation
3
6 reps
RPE 6
7
Hip Airplanes
3
6 reps
-
8
Quadruped T-Spine Rotations
3
8 reps
-
9
Hanging Lat Stretch
3
0.3 mins
-
10
Banded Shoulder Dislocates
3
10 reps
RPE 6
11
Terminal Knee Extensions (TKEs) w/ band
3
15 reps
RPE 6
12
Peterson Step-Ups
3
12 reps
RPE 6
13
Weighted Wrist extension
3
10 reps
RPE 6
14
Wrist Stretch on Floor
3
0.3 mins
RPE 6
15
Dead Bug
3
0.3 mins
RPE 6
16
Side Plank Rotations
3
0.3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Knee-to-wall ankle rocks
3
10 reps
RPE 6
2
Tibialis Raises
3
15 reps
RPE 6
3
Elevated Heel Squat Holds
3
0.2 mins
RPE 6
4
Cossack Squats
3
8 reps
RPE 6
5
Hip Flexor Lift-offs
3
8 reps
RPE 6
6
Active Pigeon Stretch (Lift Offs)
3
8 reps
RPE 6
7
Seated T-Spine Rotations w/ PVC
3
10 reps
RPE 6
8
Wall windmills
3
8 reps
RPE 6
9
Overhead PVC Pass-Throughs
3
10 reps
RPE 6
10
Scapular Pull-Ups
3
10 reps
RPE 6
11
Banded External Rotations
3
12 reps
RPE 6
12
Sissy Squats (Partial ROM)
3
8 reps
RPE 6
13
Banded Knee Extensions
3
8 reps
RPE 6
14
Finger Push-Ups
3
8 reps
RPE 6
15
Wrist Figure 8s w/ Light Plate
3
10 reps
RPE 6
16
Hollow Body Holds
3
0.3 mins
RPE 6
17
Pallof Press Holds
3
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Knee-to-wall ankle rocks
1
-
2
Weighted Ankle Stretch (Goblet Hold)
3
0.3 mins
RPE 6
3
Eccentric Calf Raises
3
12 reps
RPE 6
4
Deep Goblet Squat Holds w/ Pulse
3
0.3 mins
RPE 6
5
Banded Hip Distraction
3
0.3 mins
RPE 6
6
Quadruped Thread-the-Needle Rotations
3
8 reps
RPE 6
7
Hanging Shoulder Rotations
3
10 reps
RPE 6
8
Banded Cuban Rotations
3
12 reps
RPE 6
9
Reverse Step-Downs
3
10 reps
RPE 6
10
Peterson Step-Ups (Weighted)
3
12 reps
RPE 6
11
Elevated Wrist Stretch Holds
3
0.3 mins
RPE 6
12
Plate Wrist Rotations
3
8 reps
RPE 6
13
Hanging Knee Raises
3
12 reps
RPE 6
14
Bird Dog Isometric Hold
3
0.1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Goblet Squats
3
10 reps
RPE 6
2
Banded Ankle Mobilizations
3
10 reps
RPE 6
3
Cossack Squats (Weighted)
3
8 reps
RPE 6
4
Banded Hip Flexor Marches
3
10 reps
RPE 6
5
Snatch-Grip Behind-Neck Press in Deep Squat
3
10 reps
RPE 6
6
Wall Angels
3
10 reps
RPE 6
7
Overhead Dumbbell Carries
3
0.3 mins
RPE 6
8
Turkish Get-Ups
3
5 reps
RPE 6
9
Deep Split Squats (Weighted)
3
8 reps
RPE 6
10
Sissy Squats (Full ROM)
3
8 reps
RPE 6
11
Barbell Wrist Flexion & Extension
3
10 reps
RPE 6
12
L-Sit Holds
3
0.5 mins
RPE 6
13
Cable Rotational Twists
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Squat Holds (Pause at Bottom)
3
0.2 mins
RPE 6
2
Slow Negative Cossack Squats
3
6 reps
RPE 6
3
Snatch Grip Sotts Press
3
8 reps
RPE 6
4
Knee Over Toes Split Squat
3
8 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Knee-to-wall ankle dorsiflexion test
3
3 mins
RPE 6
2
Banded ankle distractions
3
0.3 mins
-
3
Slant board calf stretch
3
0.3 mins
-
4
Seated Tibialis Raise
3
15 reps
RPE 6
5
90/90 Hip Rotations
3
8 reps
RPE 6
6
Pigeon Stretch with Thoracic Rotation
3
6 reps
RPE 6
7
Hip Airplanes
3
6 reps
-
8
Quadruped T-Spine Rotations
3
8 reps
-
9
Hanging Lat Stretch
3
0.3 mins
-
10
Banded Shoulder Dislocates
3
10 reps
RPE 6
11
Terminal Knee Extensions (TKEs) w/ band
3
15 reps
RPE 6
12
Peterson Step-Ups
3
12 reps
RPE 6
13
Weighted Wrist extension
3
10 reps
RPE 6
14
Wrist Stretch on Floor
3
0.3 mins
RPE 6
15
Dead Bug
3
0.3 mins
RPE 6
16
Side Plank Rotations
3
0.3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Knee-to-wall ankle rocks
3
10 reps
RPE 6
2
Tibialis Raises
3
15 reps
RPE 6
3
Elevated Heel Squat Holds
3
0.2 mins
RPE 6
4
Cossack Squats
3
8 reps
RPE 6
5
Hip Flexor Lift-offs
3
8 reps
RPE 6
6
Active Pigeon Stretch (Lift Offs)
3
8 reps
RPE 6
7
Seated T-Spine Rotations w/ PVC
3
10 reps
RPE 6
8
Wall windmills
3
8 reps
RPE 6
9
Overhead PVC Pass-Throughs
3
10 reps
RPE 6
10
Scapular Pull-Ups
3
10 reps
RPE 6
11
Banded External Rotations
3
12 reps
RPE 6
12
Sissy Squats (Partial ROM)
3
8 reps
RPE 6
13
Banded Knee Extensions
3
8 reps
RPE 6
14
Finger Push-Ups
3
8 reps
RPE 6
15
Wrist Figure 8s w/ Light Plate
3
10 reps
RPE 6
16
Hollow Body Holds
3
0.3 mins
RPE 6
17
Pallof Press Holds
3
15 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Knee-to-wall ankle rocks
1
-
2
Weighted Ankle Stretch (Goblet Hold)
3
0.3 mins
RPE 6
3
Eccentric Calf Raises
3
12 reps
RPE 6
4
Deep Goblet Squat Holds w/ Pulse
3
0.3 mins
RPE 6
5
Banded Hip Distraction
3
0.3 mins
RPE 6
6
Quadruped Thread-the-Needle Rotations
3
8 reps
RPE 6
7
Hanging Shoulder Rotations
3
10 reps
RPE 6
8
Banded Cuban Rotations
3
12 reps
RPE 6
9
Reverse Step-Downs
3
10 reps
RPE 6
10
Peterson Step-Ups (Weighted)
3
12 reps
RPE 6
11
Elevated Wrist Stretch Holds
3
0.3 mins
RPE 6
12
Plate Wrist Rotations
3
8 reps
RPE 6
13
Hanging Knee Raises
3
12 reps
RPE 6
14
Bird Dog Isometric Hold
3
0.1 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deficit Goblet Squats
3
10 reps
RPE 6
2
Banded Ankle Mobilizations
3
10 reps
RPE 6
3
Cossack Squats (Weighted)
3
8 reps
RPE 6
4
Banded Hip Flexor Marches
3
10 reps
RPE 6
5
Snatch-Grip Behind-Neck Press in Deep Squat
3
10 reps
RPE 6
6
Wall Angels
3
10 reps
RPE 6
7
Overhead Dumbbell Carries
3
0.3 mins
RPE 6
8
Turkish Get-Ups
3
5 reps
RPE 6
9
Deep Split Squats (Weighted)
3
8 reps
RPE 6
10
Sissy Squats (Full ROM)
3
8 reps
RPE 6
11
Barbell Wrist Flexion & Extension
3
10 reps
RPE 6
12
L-Sit Holds
3
0.5 mins
RPE 6
13
Cable Rotational Twists
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Squat Holds (Pause at Bottom)
3
0.2 mins
RPE 6
2
Slow Negative Cossack Squats
3
6 reps
RPE 6
3
Snatch Grip Sotts Press
3
8 reps
RPE 6
4
Knee Over Toes Split Squat
3
8 reps
RPE 6
Week 1
1 / 7 Weeks
Day 2
1
Knee-to-wall ankle dorsiflexion test
3 Sets
3 mins
@6
2
Banded ankle distractions
3 Sets
0.3 mins
-
3
Slant board calf stretch
3 Sets
0.3 mins
-
4
Seated Tibialis Raise
3 Sets
15 Reps
@6
5
90/90 Hip Rotations
3 Sets
8 Reps
@6
6
Pigeon Stretch with Thoracic Rotation
3 Sets
6 Reps
@6
7
Hip Airplanes
3 Sets
6 Reps
-
8
Quadruped T-Spine Rotations
3 Sets
8 Reps
-
9
Hanging Lat Stretch
3 Sets
0.3 mins
-
10
Banded Shoulder Dislocates
3 Sets
10 Reps
@6
11
Terminal Knee Extensions (TKEs) w/ band
3 Sets
15 Reps
@6
12
Peterson Step-Ups
3 Sets
12 Reps
@6
13
Weighted Wrist extension
3 Sets
10 Reps
@6
14
Wrist Stretch on Floor
3 Sets
0.3 mins
@6
15
Dead Bug
3 Sets
0.3 mins
@6
16
Side Plank Rotations
3 Sets
0.3 mins
-
Day 3
1
Knee-to-wall ankle dorsiflexion test
3 Sets
3 mins
@6
2
Banded ankle distractions
3 Sets
0.3 mins
-
3
Slant board calf stretch
3 Sets
0.3 mins
-
4
Seated Tibialis Raise
3 Sets
15 Reps
@6
5
90/90 Hip Rotations
3 Sets
8 Reps
@6
6
Pigeon Stretch with Thoracic Rotation
3 Sets
6 Reps
@6
7
Hip Airplanes
3 Sets
6 Reps
-
8
Quadruped T-Spine Rotations
3 Sets
8 Reps
-
9
Hanging Lat Stretch
3 Sets
0.3 mins
-
10
Banded Shoulder Dislocates
3 Sets
10 Reps
@6
11
Terminal Knee Extensions (TKEs) w/ band
3 Sets
15 Reps
@6
12
Peterson Step-Ups
3 Sets
12 Reps
@6
13
Weighted Wrist extension
3 Sets
10 Reps
@6
14
Wrist Stretch on Floor
3 Sets
0.3 mins
@6
15
Dead Bug
3 Sets
0.3 mins
@6
16
Side Plank Rotations
3 Sets
0.3 mins
-
Day 4
1
Knee-to-wall ankle dorsiflexion test
3 Sets
3 mins
@6
2
Banded ankle distractions
3 Sets
0.3 mins
-
3
Slant board calf stretch
3 Sets
0.3 mins
-
4
Seated Tibialis Raise
3 Sets
15 Reps
@6
5
90/90 Hip Rotations
3 Sets
8 Reps
@6
6
Pigeon Stretch with Thoracic Rotation
3 Sets
6 Reps
@6
7
Hip Airplanes
3 Sets
6 Reps
-
8
Quadruped T-Spine Rotations
3 Sets
8 Reps
-
9
Hanging Lat Stretch
3 Sets
0.3 mins
-
10
Banded Shoulder Dislocates
3 Sets
10 Reps
@6
11
Terminal Knee Extensions (TKEs) w/ band
3 Sets
15 Reps
@6
12
Peterson Step-Ups
3 Sets
12 Reps
@6
13
Weighted Wrist extension
3 Sets
10 Reps
@6
14
Wrist Stretch on Floor
3 Sets
0.3 mins
@6
15
Dead Bug
3 Sets
0.3 mins
@6
16
Side Plank Rotations
3 Sets
0.3 mins
-
Day 5
1
Knee-to-wall ankle dorsiflexion test
3 Sets
3 mins
@6
2
Banded ankle distractions
3 Sets
0.3 mins
-
3
Slant board calf stretch
3 Sets
0.3 mins
-
4
Seated Tibialis Raise
3 Sets
15 Reps
@6
5
90/90 Hip Rotations
3 Sets
8 Reps
@6
6
Pigeon Stretch with Thoracic Rotation
3 Sets
6 Reps
@6
7
Hip Airplanes
3 Sets
6 Reps
-
8
Quadruped T-Spine Rotations
3 Sets
8 Reps
-
9
Hanging Lat Stretch
3 Sets
0.3 mins
-
10
Banded Shoulder Dislocates
3 Sets
10 Reps
@6
11
Terminal Knee Extensions (TKEs) w/ band
3 Sets
15 Reps
@6
12
Peterson Step-Ups
3 Sets
12 Reps
@6
13
Weighted Wrist extension
3 Sets
10 Reps
@6
14
Wrist Stretch on Floor
3 Sets
0.3 mins
@6
15
Dead Bug
3 Sets
0.3 mins
@6
16
Side Plank Rotations
3 Sets
0.3 mins
-
Day 1
1
Knee-to-wall ankle dorsiflexion test
3 Sets
3 mins
@6
2
Banded ankle distractions
3 Sets
0.3 mins
-
3
Slant board calf stretch
3 Sets
0.3 mins
-
4
Seated Tibialis Raise
3 Sets
15 Reps
@6
5
90/90 Hip Rotations
3 Sets
8 Reps
@6
6
Pigeon Stretch with Thoracic Rotation
3 Sets
6 Reps
@6
7
Hip Airplanes
3 Sets
6 Reps
-
8
Quadruped T-Spine Rotations
3 Sets
8 Reps
-
9
Hanging Lat Stretch
3 Sets
0.3 mins
-
10
Banded Shoulder Dislocates
3 Sets
10 Reps
@6
11
Terminal Knee Extensions (TKEs) w/ band
3 Sets
15 Reps
@6
12
Peterson Step-Ups
3 Sets
12 Reps
@6
13
Weighted Wrist extension
3 Sets
10 Reps
@6
14
Wrist Stretch on Floor
3 Sets
0.3 mins
@6
15
Dead Bug
3 Sets
0.3 mins
@6
16
Side Plank Rotations
3 Sets
0.3 mins
-