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Weightlifting Mobility program

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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
    Jul 15, 2025 03:33

Summary

Unlock your full lifting potential with the 7-week Weightlifting Mobility Program, designed for five days of focused training each week. This program combines targeted mobility exercises such as the Knee-to-Wall Ankle Dorsiflexion and Banded Shoulder Dislocates to enhance your range of motion and prevent injuries. With a blend of bodyweight and resistance movements, you'll improve your flexibility and stability, setting the stage for stronger lifts. Perfect for those looking to elevate their performance in the gym, this program is your key to mastering the mechanics of weightlifting.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
-