Monday, May 26, 2025

what does mobility look like?

Here's an example that works for me.

Knees over toes
Tib raise x20 + calf raise x20
Tib raise x20 + knees over toes calf raise x20
Tib raise x20 + Jefferson step 2x20

Mobilize spine
Bent over QL reaches 2x12 + upper isometric
Cat cow 2x10 + upper isometric 
Glute bridge (bridge progression) 3x50. Do not push until failure.

Stretches
Adductor + upper isometric
Hamstring + upper isometric
Hips
Downward dog into forward step

This is easy, repeatable, and offers movement to stiff joints. The upper isometric offers a way to flush blood into areas that were worked the day prior.


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