Mobility

maranarasauce93

I am always lost with what to do for mobility, particularly when prepping for lifts. I do some body weight glute bridges, iron crosses, pigeon pose, and some lacrosse ball rolling. Anyone have suggestions for a more solid routine that helps them feel more flexy and ready? PS: I've considered ROMWOD but I can't afford that life right neow.

Cherimoose

I would base it around the particular lifts you're about to do, and any specific mobility issues that you have (neither of which i know) - as opposed to a one-size-fits-all routine. Doing extra stuff that isn't required before lifting can be counterproductive in my opinion. It's sort of like loosening guitar strings that don't need it.

HelloDan

As above, have general drills that you do for all workouts, then add in specifics as needed.

Example based on myself.

Before any lifting, I will do basic maintenance: ankle rotations, knee flexions, leg swings, torso rotations, wrist rotations, elbow rotations and shoulder rotations, followed by a light general movement, like an overhead squat with a bar.

Before lifts which use trouble spots, I will additionally target specific areas: roll T spine, lacrosse ball into teres major, band pull aparts and band shoulder drills.

When not lifting, but doing mobility work to increase mobility for an area, I will be more aggressive with the roller, lacrosse ball and bands, hitting my shoulder and also a bit of hip work.

Hope that makes sense?

Packerjohn

Limber 11 is good:

https://www.youtube.com/watch?v=FSSDLDhbacc