4 weeks 5 sessions/week
MobilityRehabJoint Health
About This Plan
A four-week progressive mobility program with five 20-minute sessions per week, targeting the shoulders, thoracic spine, hips, ankles, and wrists — the joints most commonly restricted in desk workers and lifters. Each session follows a three-phase structure: foam rolling and lacrosse ball myofascial release (5 minutes), active mobility drills (10 minutes), and end-range isometric holds (5 minutes). Week one focuses on assessment and baseline: can you pass the overhead squat screen, touch your toes, and perform a full-depth squat with heels flat? Weeks two and three layer in CARs (Controlled Articular Rotations) for every major joint, 90/90 hip switches, wall slides for shoulder flexion, and banded ankle dorsiflexion stretches. Week four introduces loaded mobility — goblet squat holds, Jefferson curls with a light barbell, and overhead band distractions. Equipment needed is minimal: a foam roller, a lacrosse ball, a light resistance band, and optionally a PVC pipe. This program is ideal as a daily warm-up before lifting or as a standalone routine on rest days to accelerate recovery and prevent injury.
What You'll Get
- Structured 4 weeks training program
- 5 workouts per week with rest days
- Progressive overload and periodization built in
- Exercise demonstrations and form cues
- Warm-up and cool-down routines
