Weightlifting Mobility program by Leke

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.

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

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Knee-to-wall ankle dorsiflexion test

Banded ankle distractions

Slant board calf stretch

Seated Tibialis Raise

90/90 Hip Rotations

Pigeon Stretch with Thoracic Rotation

Hip Airplanes

Quadruped T-Spine Rotations

Hanging Lat Stretch

Banded Shoulder Dislocates

Terminal Knee Extensions (TKEs) w/ band

Peterson Step-Ups

Weighted Wrist extension

Wrist Stretch on Floor

Dead Bug

Side Plank Rotations

Knee-to-wall ankle rocks

Tibialis Raises

Elevated Heel Squat Holds

Cossack Squats

Hip Flexor Lift-offs

Active Pigeon Stretch (Lift Offs)

Seated T-Spine Rotations w/ PVC

Wall windmills

Overhead PVC Pass-Throughs

Scapular Pull-Ups

Banded External Rotations

Sissy Squats (Partial ROM)

Banded Knee Extensions

Finger Push-Ups

Wrist Figure 8s w/ Light Plate

Hollow Body Holds

Pallof Press Holds

Focus on active control 

Weighted Ankle Stretch (Goblet Hold)

Eccentric Calf Raises

Deep Goblet Squat Holds w/ Pulse

Banded Hip Distraction

Quadruped Thread-the-Needle Rotations

Hanging Shoulder Rotations

Banded Cuban Rotations

Reverse Step-Downs

Peterson Step-Ups (Weighted)

Elevated Wrist Stretch Holds

Plate Wrist Rotations

Hanging Knee Raises

Bird Dog Isometric Hold

Deficit Goblet Squats

Banded Ankle Mobilizations

Cossack Squats (Weighted)

Banded Hip Flexor Marches

Snatch-Grip Behind-Neck Press in Deep Squat

Wall Angels

Overhead Dumbbell Carries

Turkish Get-Ups

Deep Split Squats (Weighted)

Sissy Squats (Full ROM)

Barbell Wrist Flexion & Extension

L-Sit Holds

Cable Rotational Twists

(Focus: Strengthening positions that directly improve Olympic lifts.)

Overhead Squat Holds (Pause at Bottom)

Slow Negative Cossack Squats

Snatch Grip Sotts Press

Knee Over Toes Split Squat

Overhead Squat w/ Snatch Grip Press at Bottom

Paused Front Squats

Deep Split Jerk Hold

Slow Eccentric Sissy Squats

Re-do Week 1 mobility tests
Instead of the Sissy squats

Re-do Week 1 mobility tests

Progressively increase range of motion and difficulty each week.

Do 3-5 sessions per week

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