Mobility is controlled range at joints—not “stretch until it hurts.” Goal: support lifting patterns and reduce compensation.
When to do it
| Timing | Duration | Content |
|---|
| Pre-lift | 5–10 min | Dynamic prep, ramp sets |
| Post-lift | 5 min | Optional static stretch |
| Rest day | 10–15 min | Targeted routine |
Common drills
Hips & ankles (squat / deadlift)
| Drill | Cue | Reps |
|---|
| 90/90 switches | Tall torso | 8–10/side |
| Wall ankle dorsiflexion | Heel down, knee to wall | 10/side |
| World's greatest stretch | Slow, breathe | 5/side |
T-spine & shoulders (bench / press)
| Drill | Cue | Reps |
|---|
| Cat-cow | Segment spine | 10 |
| Wall slides | Low back on wall | 10 |
| Band external rotation | Elbow at ribs | 15 |
Hamstrings & back (pull day)
| Drill | Cue | Reps |
|---|
| Good morning (empty) | Hip hinge, neutral spine | 10 |
| Dead hang | Relax shoulders | 20–30 s |
Foam rolling
- Purpose: temporary tone down, not replace mobility work.
- When: pre-lift or rest days; 30–60 s per spot; avoid bony prominences.
- Pain: discomfort OK; sharp pain—stop.
DOMS vs injury
| DOMS | Possible injury |
|---|
| Onset | 24–48 h post | During or immediately after |
| Location | Muscle belly | Joint, sharp |
| Movement | Eases after warm-up | Worse at specific angles |
| Action | Light activity, sleep | Stop lifting; medical if needed |
10-minute rest-day template
- Cat-cow × 10
- 90/90 × 8/side
- Ankle dorsiflexion × 10/side
- Wall slides × 10
- Walk 5 min