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Authors: Jim Wendler
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stronger training two times per week. In reality,
you are
training six days/week with an emphasis on recovery, mobility, strength, hypertrophy
and
conditioning. Again, strive for balance.
Monday
Lower Body Training
Tuesday
Flexibility/Mobility
Wednesday
Conditioning
Thursday
Upper Body Training
Friday
Flexibility/Mobility
Saturday
Conditioning
59
Flexibility/Mobility
I am no expert on mobility or flexibility. If I had to give myself an honest rating on
where I fall on the “Are you a Mobility Expert?” scale, I would say I fall somewhere
between Shitty and Awful. But what I do know is that persistent work pays off. I
have struggled with mobility for a long time and it only got worse after a
motorcycle accident. Like many of
you, I did my research and every week a new expert pops up saying things such as:
Stretching will kill you and give you
dick cancer. Stretching is best thing ever.
Don’t do hip circles.
Do hip circles.
In the end, I trusted myself and just did a lot of little stuff several times a day. Read
that last
part again. I had to swallow a lot of pride and suffer the humiliation of Going Full
Mobility
3-4 times a day to get my body back on track. Like strength training, there are
no magic programs or exercises just strong principles. And remember your
mobility program doesn’t have to be perfect, just consistent.
Mobility Session 1
This is what I like to do in the mornings and is very easy way to start the day:
Hips - Lay on your back, arms out to your sides. Bend your knees and bring your feet
together. Slowly bring both knees to the left while keeping your torso on the
ground. Bring the knees back up and repeat the motion to the right. This is one rep.
Perform 6-10 reps.
Rolls – While sitting up, roll back and try to bring your legs over your head. Roll
forward
until you are sitting up. This is one rep. Do this for 6-10 reps.
Hamstrings – Lay on your back and bend your knees. Lace your fingers together
and grab under your right hamstring. Straighten your right leg up and out, forcing
a light hamstring stretch. Hold this position for 2 seconds and bend your knee. This is
one rep. Do 6-10 reps per leg.
Bodyweight Squat – Perform 10 bodyweight squats. On the 10th rep, hold the bottom
position and use your elbows to force your knees out. Hold this position for
10 seconds.
Hip Flexor Stretch – Perform the hip flexor stretch for 3 sets of 10 seconds on each
leg.
60
Mobility Session 2
This is the popular Defranco Agile 8, developed by Joe Defranco and I take NO credit
for it. It works incredibly well. This was, and still is, the backbone of my mobility
work.
Foam Roll/PVC Pipe IT Band – Roll back and forth between your hip and knee. This
is incredibly uncomfortable. Joe recommends 10-15 rolls per side but I recommend
you do as many as you need in order to feel relief. This may mean 50-100 for some
people.
Foam Roll/PVC pipe Adductors – The adductors are your inner thighs. If you
thought the IT bands were sensitive just wait until you roll your adductors. It
will take body manipulation, but you will find the right position quickly. Joe
recommends 10-15 and that seems to be about all anyone can handle.
Glute/Piriformis Release with Lacrosse Ball – This can be a life saver for those
who have back problems. Lie on your back with your knees bent. Cross your right
foot over your left thigh. Place the lacrosse ball under your right butt cheek
and roll around until you feel the tight spots. Do this until the spots release and
you no longer feel tension. Repeat on the other side.
Rollovers into V-‐‐Sit – Roll your legs over your head and return to a seated
position, with
your legs in a V. Touch your toes for a count and return to the roll. Do
this for 10 reps.
Fire Hydrant Circles – Get on all fours. Perform 10 forward hip circles and 10
backward
hip
you are
training six days/week with an emphasis on recovery, mobility, strength, hypertrophy
and
conditioning. Again, strive for balance.
Monday
Lower Body Training
Tuesday
Flexibility/Mobility
Wednesday
Conditioning
Thursday
Upper Body Training
Friday
Flexibility/Mobility
Saturday
Conditioning
59
Flexibility/Mobility
I am no expert on mobility or flexibility. If I had to give myself an honest rating on
where I fall on the “Are you a Mobility Expert?” scale, I would say I fall somewhere
between Shitty and Awful. But what I do know is that persistent work pays off. I
have struggled with mobility for a long time and it only got worse after a
motorcycle accident. Like many of
you, I did my research and every week a new expert pops up saying things such as:
Stretching will kill you and give you
dick cancer. Stretching is best thing ever.
Don’t do hip circles.
Do hip circles.
In the end, I trusted myself and just did a lot of little stuff several times a day. Read
that last
part again. I had to swallow a lot of pride and suffer the humiliation of Going Full
Mobility
3-4 times a day to get my body back on track. Like strength training, there are
no magic programs or exercises just strong principles. And remember your
mobility program doesn’t have to be perfect, just consistent.
Mobility Session 1
This is what I like to do in the mornings and is very easy way to start the day:
Hips - Lay on your back, arms out to your sides. Bend your knees and bring your feet
together. Slowly bring both knees to the left while keeping your torso on the
ground. Bring the knees back up and repeat the motion to the right. This is one rep.
Perform 6-10 reps.
Rolls – While sitting up, roll back and try to bring your legs over your head. Roll
forward
until you are sitting up. This is one rep. Do this for 6-10 reps.
Hamstrings – Lay on your back and bend your knees. Lace your fingers together
and grab under your right hamstring. Straighten your right leg up and out, forcing
a light hamstring stretch. Hold this position for 2 seconds and bend your knee. This is
one rep. Do 6-10 reps per leg.
Bodyweight Squat – Perform 10 bodyweight squats. On the 10th rep, hold the bottom
position and use your elbows to force your knees out. Hold this position for
10 seconds.
Hip Flexor Stretch – Perform the hip flexor stretch for 3 sets of 10 seconds on each
leg.
60
Mobility Session 2
This is the popular Defranco Agile 8, developed by Joe Defranco and I take NO credit
for it. It works incredibly well. This was, and still is, the backbone of my mobility
work.
Foam Roll/PVC Pipe IT Band – Roll back and forth between your hip and knee. This
is incredibly uncomfortable. Joe recommends 10-15 rolls per side but I recommend
you do as many as you need in order to feel relief. This may mean 50-100 for some
people.
Foam Roll/PVC pipe Adductors – The adductors are your inner thighs. If you
thought the IT bands were sensitive just wait until you roll your adductors. It
will take body manipulation, but you will find the right position quickly. Joe
recommends 10-15 and that seems to be about all anyone can handle.
Glute/Piriformis Release with Lacrosse Ball – This can be a life saver for those
who have back problems. Lie on your back with your knees bent. Cross your right
foot over your left thigh. Place the lacrosse ball under your right butt cheek
and roll around until you feel the tight spots. Do this until the spots release and
you no longer feel tension. Repeat on the other side.
Rollovers into V-‐‐Sit – Roll your legs over your head and return to a seated
position, with
your legs in a V. Touch your toes for a count and return to the roll. Do
this for 10 reps.
Fire Hydrant Circles – Get on all fours. Perform 10 forward hip circles and 10
backward
hip
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