Cat-Cow
Cat-cow stretch for spinal segmental mobility and lower back relief.
Hip CARs
Hip controlled articular rotations for joint health, range of motion, and daily maintenance.
Pre-Mo Warm-Up
A quick warm-up sequence to prepare your body before heading out on shift.
Pre-Workout Warm-Up
A general-purpose warm-up sequence before strength training or conditioning work.
Shoulder CARs
Shoulder controlled articular rotations (CARs) for joint health and range of motion.
Ankle CARs
Ankle controlled articular rotations for joint health and range of motion maintenance.
Wrist CARs
Wrist controlled articular rotations for joint health and carpal maintenance.
Shoulder controlled articular rotations for joint health, range of motion assessment, and daily …
Thoracic Extension on Roller
Thoracic extension on a foam roller for upper back mobility and posture correction.
Neck Rotations
Active neck rotations for cervical mobility and tension relief.
Wrist Circles
Wrist circles for joint mobility warmup and carpal tunnel prevention.
Chin Tucks
Chin tucks for deep neck flexor activation and forward head posture correction.
Forearm Pronation & Supination
Forearm pronation and supination drills for elbow and wrist health.
Cat-Cow & Spinal Rolls
Cat-cow combined with spinal rolls for full-spine segmental mobility and dynamic warm-up.
Wrist Flexion/Extension
Active wrist flexion and extension drill for forearm mobility and desk-worker relief.
Kneeling Book Openers
Kneeling book openers for thoracic rotation and upper back mobility.
Leg Swings
Dynamic leg swings to warm up the hips, glutes, and hamstrings before activity.
Wrist controlled articular rotations for joint health and full range-of-motion maintenance.
Shoulder Capsule Mobilization
Banded and loaded shoulder capsule mobilization for overhead, press, hang, and front rack positions.
Shoulder Dislocates
Shoulder dislocates with a band or stick for full-arc shoulder mobility and front rack prep.
Banded Elbow Extension
Banded elbow extension mobilization for overhead and front rack position improvement.
Knee-to-Chest Rocking
A gentle rocking motion bringing the knee to the chest to mobilize the hips and lower back.
Bully Extension Bias
Banded bully stretch with extension bias for shoulder hang and press position improvement.
Lunge With Spinal Twist
A dynamic lunge combined with a thoracic rotation to open the hips and upper back simultaneously.
Banded Lateral Opener
Banded lateral opener for shoulder external rotation and front rack and press mobility.
Half-Kneeling Ankle Rocks
A gentle rocking drill to improve ankle dorsiflexion from a half-kneeling position.
Banded Wrist Distraction
Banded wrist distraction for wrist and forearm mobility in front rack and pressing positions.
Cat-Cow Stretch
Supple Leopard-style cat-cow stretch for spinal organization and squat position improvement.
Sink Mobilization
Squat rack or countertop-assisted shoulder mobilization for hang and press positions.
Banded Elbow Distraction
Banded elbow joint distraction for press and front rack position improvement.
Hip Capsule Mobilization
Targeted mobilization drills to improve hip capsule flexibility for squats and pistols.
Super Front Rack
Banded super front rack mobilization for overhead and front rack shoulder positions.
Olympic Wall Squat With External Rotation
A wall-supported deep squat drill focusing on hip external rotation for squat mobility.
Overhead Distraction with External Rotation Bias
Banded overhead distraction with external rotation for overhead and front rack position mobility.
Single-Leg Flexion w/ External Rotation (Box Variation)
A box-supported single-leg drill combining hip flexion and external rotation for squat and lunge …
Single-Leg Flexion w/ External Rotation (Floor Variation)
A floor-based single-leg drill combining hip flexion and external rotation for deep squat mobility.
Hip External Rotation w/ Flexion (Option 1)
A seated hip external rotation drill with flexion bias for squat depth and hip health.
Hip External Rotation w/ Flexion (Option 2)
A figure-four position hip external rotation drill with flexion for deep squat mobility.
Split Stance Hovers
A slant board drill building ankle and quad strength in a split stance position for lunge mobility.
Dumbbell Calf Rockers (Raises)
Loaded calf raises on a slant board for ankle strength and mobility.
Inchworm Warm-Up
A full-body warm-up drill that emphasizes hamstring flexibility and core activation.
Hamstring Extenders
Active hamstring stretching using controlled leg extensions to build flexibility under tension.