Mobility
End-Range Strength
End-Range Strength is a twenty-five-minute standalone session, three days a week, for somebody who already has range and wants to be strong in it.
- Days a week
- 3
- A session
- 25 min
- Sessions in it
- 3
- Split
- Loaded End-Range Mobility, Assess and Reassess (3×/Week)
How it runs
Day one loads the hips and ankles, day two the shoulders, thoracic spine and wrists.
What you actually train
3 sessions, in order. Every movement links to how to do it.
Hips and Ankles, Loaded
11 movements
Circuit — straight through, then rest
- Hip CARs3 minutes 20 seconds
- 90/90 Hip Lift-Off2 minutes 40 seconds
- Side-Lying Hip Abduction2 minutes
- Seated Hip Internal Rotation2 minutes
- Single-Leg Calf Raise1 minute 30 seconds
- Knee-to-Wall Ankle Mobilisation1 minute 30 seconds
- Deep Squat Hold2 minutes
- Hamstring Contract-Relax4 minutes
- Kneeling Hip Flexor Stretch2 minutes
- Active Hip Flexor Hold1 minute 30 seconds
- World's Greatest Stretch1 minute 30 seconds
Shoulders, Thoracic Spine and Wrists, Loaded
12 movements
Circuit — straight through, then rest
- Shoulder CARs3 minutes 20 seconds
- Wall Slides2 minutes
- Prone Shoulder Lift-Off2 minutes 30 seconds
- Foam Roller Thoracic Extension2 minutes
- Thoracic Spine Rotation (Open Book Stretch)2 minutes
- Bretzel Stretch2 minutes
- Quadruped Wrist Rocks2 minutes 30 seconds
- Wrist Flexor/Extensor Stretch2 minutes
- Cross-Body Shoulder Stretch2 minutes
- Doorway Chest Stretch1 minute 30 seconds
- Chin Tuck with Neck Rotation2 minutes
- Cat-Cow Stretch1 minute
Whole-Body End-Range and Re-Test
12 movements
Circuit — straight through, then rest
- Knee-to-Wall Ankle Mobilisation1 minute 30 seconds
- Wall Slides1 minute 30 seconds
- Standing Hamstring Stretch1 minute 30 seconds
- Deep Squat Hold2 minutes
- Hip CARs3 minutes 20 seconds
- Shoulder CARs3 minutes 20 seconds
- 90/90 Hip Lift-Off2 minutes 40 seconds
- Prone Shoulder Lift-Off2 minutes 30 seconds
- Single-Leg Calf Raise1 minute 30 seconds
- Hamstring Contract-Relax3 minutes
- World's Greatest Stretch1 minute 30 seconds
- Spiderman Lunge with Rotation1 minute
Why it works
- The harder of the two standalone tiers, and not where anybody should start.
- Range you cannot control is not range you can use — this is the part that makes it yours.
- Day one is a light leg day in its own right, so it does not belong the evening before a heavy squat session.
- Twenty-five minutes a session, with one to two kilograms of load where load helps.
- It feels like training rather than stretching, because it is.
What to expect
Expect twenty-five minutes a session, and one to two kilograms of load where load helps.
Before you start
This is training, not treatment.
If you have pain, a recent injury, low bone density or osteoporosis, or joints that already move further than most people's, see a physiotherapist before starting — a programme cannot examine you, and nothing here is designed to fix an injury.
With low bone density in particular, end-range and loaded spinal positions are the ones to ask about first.
What you need
- Bodyweight
- Mat
- Dumbbell
- Foam Roller