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By next Fall Sports Season, I will improve my back strength and work out every muscle group through a 5-day cycle. I will accomplish this by working out after school every day and targeting muscle groups.

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By this summer, I will improve my flexibility and joint mobility by stretching and doing joint mobility exercises before and after working out.

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Hopefully by next fall sports season I will be able to do this:
Bench - 225 lbs
Squat - 385 lbs
Bent over row - 165 lbs for reps with proper form
Overhead press - 105 lbs

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Exercise Profile

Target Muscle Group

Exercise TypeStrength

Equipment RequiredBarbell

MechanicsCompound

Force TypePull (Bilateral)

Experience LevelBeginner

Secondary Muscles

Abs, Biceps, Lats, Lower Back, Shoulders

Target Muscle Group

Upper Back

Bent Over Row Overview

Bent Over Row Instructions

Bent Over Row Tips

1. Experiment with head position and see which option (looking forward vs. packing the neck) works better for you.

2. Keep some tone through your abdominals as you pull the bar into your body to ensure you don't arch excessively through your spine.

3. Don't allow momentum to dictate the movement, control the bar throughout the entirety of each rep.

4. Don't allow the head to jut forward as you pull.

5. Similarly, ensure the shoulder blade moves on the rib cage. Don't lock the shoulder blade down and just move through the glenohumeral joint.

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Bent Over Row: Video Exercise Guide & Tips

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Exercise Profile Target Muscle Group Exercise TypeStrength Equipment RequiredBarbell MechanicsCompound Force TypePull (Bilateral) Experience LevelBeginner Secondary Muscles Abs, Biceps, Lats, Lower Back, Shoulders Target Muscle Group Experiment with head position and see which option (looking forward vs. packing the neck) works better for you.

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Step 1

Starting Position: Holding the TRX handles in each hand, turn yourself to face the anchor point. Assume a split-stance position with both feet facing forward and maintain this foot position throughout the exercise. Stiffen your torso by contracting your core/abdominal muscles ("bracing"), and retracting and depressing your scapulae (pull your shoulder blades down and back).

Step 2

Gently lean backwards, shifting your body weight over your back leg while extending (straightening) your elbows positioned at chest height. Keep your wrists neutral (straight, not bent) with palms facing inward. Concentrate on keeping your scapulae retracted and do not let your shoulders roll forward. Keep your head and spine aligned, and avoiding any sagging in the low back.

Step 3

Upward Phase: Exhale and slowly flex (bend) your elbows by pulling your entire body towards your hands. Your elbows should move towards your sides and remain close to your body while your wrists should stay in the neutral position (think about pulling your elbows closer to your ribs). Maintain a stiff torso aligning your head and spine, and avoid any sagging or aching in your low back or hips.

Step 4

Downward Phase: While maintaining your rigid torso, inhale and slowly lower your body back towards your starting position, extending (straightening) your elbows without your shoulders rolling forward. Keep your head and spine aligned together.

Step 5

Exercise Variation (1): Change to a high-back row by raising the elbows to shoulder height during the pull movement. This places more emphasis on the posterior deltoids and muscles in the upper back.

Step 6

Exercise Variation (2): The intensity of this exercise can be increased by positioning your body further away from the anchor point of the TRX and lengthening the straps.

Using the TRX certainly enhances the appeal of many exercises; however, trainers and individuals should not participate in these advanced exercises until they can demonstrate capability to effectively stabilize their lumber spine (low back) with their core muscles.

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Starting Position: Holding the TRX handles in each hand, turn yourself to face the anchor point. Assume a split-stance position with both feet facing forward and maintain this foot position throughout the exercise. Stiffen your torso by contracting your core/abdominal muscles ("bracing"), and retracting and depressing your scapulae (pull your shoulder blades down and back).

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Step 1

Starting Position: Kneel on an exercise mat or floor positioning your knees and feet hip-width apart, with your feet plantar-flexed (toes pointing away from your body). Stiffen your core and abdominal muscles ("bracing") to stabilize your spine and pelvis.

Step 2

Slowly lean forward while bending from the hips and maintaining the abdominal bracing to keep the spine straight, place your hands on the bench while keeping the arms straight with the elbows extended and position the arms so there is a straight line from the shoulders, through the elbows to the wrists.

Step 3

With your hands on the bench, keep your knees directly under your hips while leaning back into your hips to increase the stretch into the upper back. Maintain the stiff core with the abdominal bracing to keep the spine straight and the pelvis level. Keep your chin tucked into your neck to stabilize your cervical spine and to keep your head from dropping towards the floor.

Step 4

Hold the stretch position for approximately 30-45 seconds, to increase the stretch into the latissimus dorsi (back) muscles, slowly rotate your thumbs to point up towards the ceiling. Repeat 2-4 times.

Step 5

Exercise Variation: To increase the stretch, supinate the palms (turn the palms up to face the ceiling) while leaning back into your hips.

Exhale as you lean back into your hips, and do not let your head drop towards the ground.

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Exercise Library:Kneeling Lat Stretch (w/bench)

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Starting Position: Kneel on an exercise mat or floor positioning your knees and feet hip-width apart, with your feet plantar-flexed (toes pointing away from your body). Stiffen your core and abdominal muscles ("bracing") to stabilize your spine and pelvis.

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By the end of the school year, I will be able to run a mile in under 9 minutes. I will do this by doing a 10 minute jog at least once a week and doing the warmup laps for track. Also improving running form and increasing stride length.

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I also want to improve my sprinting speed and endurance while sprinting. I will be able to do this by getting stronger muscles to run faster, improving sprinting form, and running more often so I am used to running and can sprint for longer periods of time.

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Hoping to improve your mile time? Whether you're a high school track athlete, beginning-level runner, or a masters runner, you can make small changes to your training routine to improve your pace. Consider using these strategies to shave time off your mile PR.

Schedule Interval Training

High-intensity interval training is a fun way to improve your speed and confidence. As a runner, incorporating speed intervals into your training schedule can help you to improve your level of fitness and one-mile pace.

Once a week do speed repeats. For example, on a track, you might run several 200-meter sprints (1/2 lap) or 400-meter sprints (full lap) with a short recovery in between each effort. The workout is fairly straightforward.

After a five-minute to 10-minute warm-up, alternate between running hard for 200 meters or 400 meters and then easy jogging or walking for the same distance to recover. If you're doing 200-meter repeats, start with six repeats and try to work your way up to eight to 10 repeats. For 400-meter intervals, start with two or three repeats (with a recovery lap in between each), and try to work your way up to five to six repeats.

These can be performed on a track or on any measured stretch of road. These workouts can also be performed on the ​ treadmill.

Or, if you're running on the road, you can use lamp posts or telephone poles to mark your intervals. After warming up, try sprinting for two lamp posts, then recover for two, and keep repeating the pattern until you've covered a mile.

Build Endurance

If you want to run a faster mile, you'll have to run longer than a mile. You may already participate in at least one run per week that is longer than a mile. But are you doing one run that's significantly longer?

To increase your running distance, start by gradually increasing the distance that you are currently running.

For example, if your longest run is currently 2 to 3 miles and your total weekly mileage is 10 miles, add about one mile per week until your long run totals 7 to 8 miles. When you begin you can accomplish this by adding up to a mile to your longest run. Try not to increase your total mileage by more than 10 percent each week.

Doing one long run per week (in addition to shorter runs on other days) will improve your cardiovascular fitness and strength, which will lead to faster times. It also helps improve your mental strength, which will help you push through discomfort towards the end of a mile race.

Increase Stride Turnover

The rate at which your feet hit the pavement is called your stride rate or your stride turnover. You can practice improving your stride turnover to learn how take quicker, shorter steps and improve your pace.

Most new runners have a stride turnover that is too slow. Some coaches recommend reaching a rate of 180 strides per minute. However, some scientists feel that the rate is highly personalized. Regardless, you can identify and improve your rate with a simple exercise.

First, identify your current turnover rate. Run at your 5K pace and count the number of times your right foot hits the pavement for one minute. Be careful not to overstride. Your feet should land under your hips, not in front of you. When you are done, double the number and you have your turnover rate. Now you can use a running drill to improve it.

Run for one-minute intervals and begin by running at your current stride turnover rate. Then run again and try to increase your foot strike count. Repeat this sequence several times, trying to increase your foot strike count by one each time.

If you have a heart rate monitor, try to identify the rate when your heart rate is lowest. This may be the most efficient stride rate for you.

Improve Running Form

Spend a few minutes at the beginning of each run practicing proper running form. You can participate in simple warm-up drills that accentuate different aspects of good running form so that the movement is enhanced during the body of your workout.

For example, a quick and efficient stride turnover helps you to run faster with less energy. So participating in a drill called "fast feet" helps train your feet to move more quickly. Simply run in place as quickly as possible for a minute or two to complete this drill.

Other drills include butt kicks (lifting heels behind you as if you are kicking your butt) to improve hamstring engagement or carioca drills (sometimes called "grapevines") to help improve hip stability.

After the warm-up and during your run, pay attention to posture, arm motion, and foot strike position as these all make a difference in your speed. You don't want wasted energy and inefficient body mechanics that will slow you down. Work on your form at a lower speed so it can serve you well as you speed up.

Doing hill repeats will make you stronger, as well as improve your running efficiency. Hill work can increase your lactate threshold to improve your mile time.

You can perform hill repeats (also called incline training) on a hill outside or on the treadmill. A treadmill makes it easier to control the incline and the length of the hill, but most treadmills don't allow you to run downhill, which can be an important part of training especially if you are training for a race with hills.

To do hill repeats, start by warming up with 10 to 15 minutes of easy running. If you are running outdoors, find a hill with a decent incline-but not too steep. If you can, find a gradual incline that extends for about 100-200 meters.

Start running up the hill at your 5K effort pace. You'll want to try to push yourself hard up the hill, but don't let your form fall apart. Try to keep a consistent effort. When you reach the top of your hill, turn around and recover by jogging or walking down the hill.

Finish with a 15-minute cooldown of easy running.

The number of repeats you complete depends on your experience and fitness level. Beginner runners should start with 2-3 repeats, adding one additional repeat each week over the course of three to four weeks. Advanced runners can start with six repeats and add one each week with a maximum of ten repeats.

Climb Stairs

If you don't have easy access to hills, you can run stairs instead. Use the same approach as hill repeat.

Find a staircase that has several flights so that you can run uphill for at least a minute or two without having to turn around and run down.

When you begin, run up the stairs for 30 seconds, walk down to recover. Repeat five times. Gradually work your way up to 10 repeats. As your fitness level increases, try to run upstairs for longer stretches of time.

Lose Excess Weight

If you're already trying to shed some pounds, here's more incentive. On average, runners get two seconds per mile faster for every excess pound they lose. For example, a 10-pound weight loss could shave about 20 seconds off your mile race time. Intrigued?

Unfortunately, trying to lose weight while training for a race can be tricky. It is important to fuel properly to get the most out of your training, so cutting calories isn't always smart. But there are some nutritional guidelines you can follow to make sure that you don't consume too many of the wrong kind of calories.

First, eliminate empty calorie foods. Junk foods like sweetened sodas, candy, starchy fried snacks, and sugary baked goods provide calories without smart nutrition. Instead, fill up on foods like crunchy vegetables, sweet berries, and fresh fruit at snack time. Build meals around lean protein, whole grains, and leafy greens.

Next, make sure that you are not eating too much. It is normal to feel entitled to a big indulgent meal after running. But if you're not careful you can eat more calories than you burned, and gain weight. Meet with a registered dietitian who specializes in running to get personalized guidance.

Building muscular strength will boost your speed and provide other benefits. You don't need to lift serious weight or hit the gym five days a week. Just doing several bodyweight exercises a couple of times of week can help you add lean muscle.

To get started, simply add basic whole-body moves to the end of your running workout 2-3 days per week. For example, after a 3- or 4-mile run, complete 10-15 push-ups, 10 front, and side lunges, 10 single leg squats on each leg and then finish with a one-minute plank. This basic routine helps you to strengthen the muscles that help keep your body stable and balanced while running and improves muscular strength in the upper body and core.

Don't assume that running hard every day will make you faster. Training is important but rest is crucial.

Rest days are critical for proper recovery and injury prevention. Your muscles need this break to rebuild and repair tissue. But you don't need to lay on the couch all day for this rebuilding to occur.

A rest day shouldn't be a complete day off. Instead, it should include easy activities that you enjoy, preferably those that engage muscles that you don't use when running.

For example, you can take a yoga class, go for a bike ride, swim, or visit a rock-climbing gym.

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Hoping to improve your mile time? Whether you're a high school track athlete, beginning-level runner, or a masters runner, you can make small changes to your training routine to improve your pace. Consider using these strategies to shave time off your mile PR. High-intensity interval training is a fun way to improve your speed and confidence.

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Exercise Profile

Target Muscle Group

Chest

Barbell Bench Press Overview

Barbell Bench Press Instructions

Barbell Bench Press Tips

1. Technique first, weight second - no one cares how much you bench if you get injured.

2. Keep the bar in line with your wrist and elbows and ensure it travels in a straight line. In order to keep the wrist straight, try to position the bar as low in the palm as possible while still being able to wrap the thumb.

3. If you want to keep more tension through the triceps and chest, stop each repetition just short of lockout at the top.

4. Don't worry about tucking the elbows excessively, much of this advice is from geared lifters using suits. A slight tuck on the way down may be advisable for some lifters but other lifters can use an excellent cue from Greg Nuckols that will accomplish the same thing: "Flare and push".

5. Arching may be advisable depending upon your goals but ensure that most of the arch comes from the mid to upper back and not your lower back. If your lower back is cramping as you set up for the lift, you're out of position and putting yourself at risk for potential injury.

6. The bar should touch your chest with every single repetition. If you want to overload specific ranges of motion, look into board presses or accommodating resistance with chains or bands.

7. As the bar descends, aim for your sternum (breastbone) or slightly below depending upon the length of your upper arm in order to promote a linear bar path.

8. Intermediate and advanced lifters may use a thumbless or "suicide" grip but for the majority of lifters, it would be wiser to learn how to bench with the thumb wrapped around the bar at first.

9. Fight to the urge to allow the wrists to roll back into extension, think about rolling your knuckles toward the ceiling.

10. Experiment with grip width - if your have longer arms you may need to use a slightly wider grip. However, if you're feeling pressure in the front of the shoulder during the exercise, you may need to widen your grip, improve scapular retraction, or slightly lessen the range of motion via exercises such as floor or board presses.

11. Squeeze the bar as tightly as possible to help enhance shoulder stability.

12. Some lifters prefer to tuck their toes while other prefer to keep the feet flat in order to optimize leg drive - experiment with both and see which one feels and allows for greater power production.

13. Ensure the shoulder blades remain retracted and don't allow them to change position as you press.

14. The bar should descend under control and touch the lifter's chest - no bouncing or excess momentum.

15. Think about trying to push yourself away from the bar instead of pushing the bar off of you.

16. Tightness through the upper back should be one of your main priorities throughout the course of the lift.

17. Ideally, use a spotter to help assist with the lift off in order to maintain tension through the upper back.

18. Keep the feet quiet throughout the lift and utilize leg drive by pushing your feet into the floor and squeezing your glutes to stabilize the pelvis.

19. Focus on pulling the bar apart or trying to "bend the bar" in order to activate some of the intrinsic stabilizers in the shoulder.

20. The glutes and shoulder blades should maintain contact with the bench throughout the entirety of the movement.

21. If you want to learn more about about the intricacies of benching, Dave Tate's benching bible is a great place to start.

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Barbell Bench Press: Video Exercise Guide & Tips

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Exercise Profile Target Muscle Group Technique first, weight second - no one cares how much you bench if you get injured. Keep the bar in line with your wrist and elbows and ensure it travels in a straight line.

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Step 1

Starting Position: From a kneeling position place the left knee on the floor (or stretch mat) directly under the left hip, and place the right foot in front of the right hip so that the right knee is directly over the right ankle and the right hip is in a position of ninety (90) degrees. Place both hands gently on the right thigh to help maintain a straight, tall spine.

Step 2

Depress and retract your scapulae (pull your shoulders down and back) without arching your low back, "brace" (engage your abdominal/core muscles) to stiffen your spine and keep your pelvis level (and stable). Lean forward into your right hip while keeping your left knee pressed into the ground, do not allow your pelvis to rotate to the anterior (forward). To increase the stretch to the left hip flexors, squeeze and contract the glute muscles of your left hip.

Step 3

Hold the stretch position for 30-45 seconds at a time for a total of 2-5 repetitions; try to move into the stretch a little deeper with each repetition, but be sure to keep your core braced to not allow the pelvis to rotate and lose the stretch. Complete all repetitions on one side before alternating to the other hip.

Step 4

Exercise Variation: To increase the intensity of the stretch raise the left arm straight in the air and tilt slightly to the right side and you lean forward into the right hip; be sure to alternate sides.

Keep the abdominals engaged throughout the entire stretch, this will ensure that the pelvis remains level and will provide the greatest results from the stretch. To reduce any soreness in the knee on the ground, place an Airex pad or a rolled-up stretch mat under the knee.

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Starting Position: From a kneeling position place the left knee on the floor (or stretch mat) directly under the left hip, and place the right foot in front of the right hip so that the right knee is directly over the right ankle and the right hip is in a position of ninety (90) degrees.

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Okay, admit it. You often stretch before you go for a run. Why? Does it feel good? Is it a habit? Is it the best way to prep for a run?

It's important to note that ACE-certified Personal Trainers recommend doing low-intensity body-weight movement exercises known as pre-hab before you start your workouts, including running. The traditional method of holding a stretch for 30 to 45 seconds actually signals a muscle to relax, which is not the best idea before you start being active. It's better to save time for stretching at the end of a run, because it will help the muscles flush out the metabolic waste that accumulates during exercise, as well as reduce the stress that builds up during higher-intensity activities like running. Taking the time to stretch and cool down at the end of a run can go a long way to helping you prepare for your next one. Plus, stretching at the end of a workout just feels good and don't you deserve a little more of that in your day?

Using a Flex-Band® is an extremely effective way to stretch and can help you move into a greater range-of-motion (ROM), which can promote recovery after exercise. Using the band can make it possible to perform a type of stretching known as contract-relax, which has been shown to increase the length of a muscle following exercise.

To perform contract-relax stretching, hold a stretch for a brief period of time and then contract the muscle being stretched for five to seven seconds. Once you relax the muscle, you can actually move the joint into a new position and a deeper stretch.
Standing Calf Stretch

Your lower leg muscles take a beating when you run, so they're one of the most important muscles to stretch at the end of your run.

Place your right leg out straight while keeping the knee extended. Place the band around the widest part of foot; pull back on the band and hold for 15 to 20 seconds. Push your foot into the band for five to seven seconds; relax and pull your foot back into a new range of motion (ROM). Repeat for two to three cycles of contracting and relaxing before switching to the left foot.

Standing Quadriceps, Hip Flexors and Triceps Stretch

This time-saving stretch involves the triceps and large muscles of the hips and thighs-all of which are used while running.

Place the band around the top of the right foot. Pull your heel up to your right tailbone (or as close as possible) and keep your knee pointing straight down into the ground. Hold the band in your right hand and point your elbow up toward the sky. Once you're pulling your foot up, slowly move your thigh back behind you to increase the stretch in the front of the thigh. Hold the stretch for 15 to 20 seconds and then slowly press your foot into the band to straighten the leg (but don't straighten all the way). Hold for five to seven seconds and then release and pull your foot back into a deeper ROM. Repeat for two to three cycles of contracting and relaxing before switching to the left leg.

Lying Hamstrings Stretch

Running can really make the muscles at the back of the legs tighten up. To get the most effective stretch for the hamstrings, how high you bring your leg is less important than keeping your knee straight.

Lie flat on the ground with your left leg out straight and place the band around the back of the right heel. With your right leg straight, slowly pull your leg back until your feel a slight resistance from your muscles. (Do not let your knee bend; push the back of your left leg into the ground for an additional stretch). Hold the stretch for 15 to 20 seconds and then push your heel down for five to seven seconds while pulling back on the band. Relax and pull your leg into the new ROM (as you're moving into the new ROM squeeze your thigh muscles, this will allow the hamstrings to stretch a little further). Repeat for two to three cycles of contacting and relaxing before switching to the left leg.

Lying Hip Rotator Stretch

Your hip rotators and outer thigh muscles help stabilize your body when standing on one leg and do a lot of work when you're running. This stretch focuses on those muscles, and feels great, so it's a good one to finish up your cool-down.

Lie flat on the ground with your left leg out straight. Wrap the band around the outside edge of your right foot and pull it across your body with your left hand; hold your right knee in your right hand. Hold the stretch for 15 to 20 seconds and then push the outside edge of your foot into the band (moving away from your left hand). Gently push down on your knee (pushing your thigh bone into your hip socket) and hold for five to seven seconds. Release and with your left hand pull your right foot into a new ROM. Repeat for two to three cycles of contracting and relaxing before switching to the left leg.

There you have it! Four simple exercises to help stretch your muscles after your run. Using the Flex-Band and the contract-relax method of stretching is an extremely effective method of increasing muscle flexibility and joint ROM. Be sure to do a proper pre-hab to warm up before you exercise, and then use the contract-relax method at the end to ensure a proper cool-down, which is critical for recovery and preparing for your next workout.

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Taking the time to stretch and cool down at the end of a run can go a long way to helping you prepare for your next one. Using the Flex-Band and the contract-relax method of stretching is an extremely effective method of increasing muscle flexibility and joint ROM.

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Step 1

Starting Position: Stand facing a wall, arms length away with your feet hip-width apart and facing forward. Extend your arms to place your palms on the wall slightly higher than your shoulders. Stiffen ("brace") your core abdominal muscles to stabilize your spine, then depress and retract your scapulae (pull shoulders down and back) without arching your low back. Step back with your RIGHT leg into a split-stance position keeping both feet flat on the floor and toes pointing forward. Keep your head in line with your spine.

Step 2

Begin slowly moving your body towards the wall keeping your pelvis and spine in alignment. Do not allow your hips to tilt forward. Increase the flexion (bend) in your LEFT (front) knee while keeping the opposite leg straightened and pushing the heel into the floor keeping your foot in dorsi-flexion with toes pointed forward. Support your body weight with your arms, allowing your elbows to bend as you shift your weight forward. Increase the stretch by bringing your body closer to the wall and increasing the flexion (bend) in your left knee and continue pressing your right heel into the ground.

Step 3

Hold the stretch position for 15-30 seconds at a time for a total of 2-4 repetitions; try to move into the stretch a little deeper with each repetition, but be sure to keep your body in alignment and heels in contact with the floor. Complete all repetitions on one side before alternating to the other leg.

Step 4

Exercise Variation: To increase the stretch in the soleus, slightly flex (bend) the back knee while pressing the heel into the floor.

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Starting Position: Stand facing a wall, arms length away with your feet hip-width apart and facing forward. Extend your arms to place your palms on the wall slightly higher than your shoulders. Stiffen ("brace") your core abdominal muscles to stabilize your spine, then depress and retract your scapulae (pull shoulders down and back) without arching your low back.

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Mobility has turned into the Antichrist for strength and size trainees across the globe, but it shouldn't be.

The truth is, you're only going to be as strong as your range of motion allows. As soon as you leave your comfort zone, you'll notice a dip in strength that's so severe it'll be humbling.

A smart lifter knows that there should be no 'comfort zone'. You need to be strong through as great a range of motion as possible.

Not only will having the capability to use full ROM create a stronger body, it'll also potentiate more muscle development due to the length-tension relationship being optimized.

But before we go any further, let's make sure we're all on the same page. There's a key difference that needs to be highlighted.

Mobility vs. Flexibility

Being mobile is much more important than being flexible. Flexibility usually looks at things muscle by muscle - a pair of flexible hamstrings allows those particular muscles to lengthen significantly.
Related: 3 Foam Rolling Mistakes You're Probably Making
Mobility, on the other hand, looks at how a group of muscles act on a certain joint in question, allowing that joint to access great ranges of motion. For example, the hip joint can become restricted despite a lifter having very flexible hamstrings, since there are several other muscles that cross that junction.

Moreover, mobility often has to do with a body in motion. Reaching down to touch your toes isn't quite the same as crab walking or doing a somersault. That's why it matters more than flexibility.

In the world of dynamic exercise and compound movement, there's a lot going on. Having accessible range of motion won't only make for more gains - it'll also save you from injury in the long haul.

The Best Mobility Moves

Let's focus on the areas of the body that need mobility the most.

Hips & Shoulders

These are both ball-and-socket joints that are responsible for very large ranges of motion. They also have the most muscles crossing their joints respectively. With that said, their need for mobility and a great range of motion is maximized compared to a joint like the elbow or knee.

It's important to notice that though there are similarities between the hip and shoulder joints, there are also some key differences. Most prominently, the hip joint is usually deeper nested than the shoulder joint. That's why a hip dislocation is rarer than a shoulder dislocation.

Long story short, the shoulder joint is capable of slightly more range of motion and is also more susceptible to injury due to its shallower articulation. For that reason, as much as it relies on mobility, setting it up with a proper foundation of stability is essential also.

Ankles & Wrists

Not having mobile ankles and wrists may not sound like a big deal, but they can get in the way of completing movements like front squats, overhead presses, cleans or even push ups without serious compensations or pain.

These joints should also be capable of a fairly wide degree of rotation that can only act to help the body's health.

Thoracic Spine

I saved this one for last, as it's extremely important. It's essential to understand that the overall health of the shoulders will directly hinge on the mobility, integrity, and overall performance of the thoracic spine.
Related: 4 Effective Foam Rolling Drills That Increase Mobility
Since the T-spine is a dictator of posture, the position of the scapulae can change depending on how the T-spine sits and acts. To improve back and shoulder health, this is, without a doubt, a good place to focus (and in many cases, a good place to start).

The Best Mobility Drills in the Game

In my books, mobility training should involve movement. All of these movements do that, and the main focus shouldn't be just to "go through the motions". Then the drill won't take at all.

You have to make a concerted effort to feel every last degree of range you put your body through, and the associated stretch the target muscles receive through those ranges. On each rep. If you don't, you're wasting your time.

1. Squat and Reach Mobility Drill

This combines a deep squat with overhead shoulder mobility, and a thoracic twist, to target ankles, hips, T-spine and shoulders all in one.

As you can see in the video, it's OK if the heels are elevated or leave the ground. The emphasis should be on using whatever means to get the spine as vertical as possible - even if your back rounds and your heels raise a bit. We need to start somewhere.

Use the elbows to block the knees from caving in, and plant one hand down to reach upward with the other. Remember to let your face follow your hand.

2. Spiderman Walks

Though this is similar to the drill above, this allows the hip flexors and groin muscles to be stretched one at a time, due to the unilateral nature of the movement. This is a movement that can easily be compensated through when attempted, so remember these check points:

Take longer strides, not shorter ones. Too often the hips are kept too high thanks to a chopped, short step forward. If you want to stretch the groin, you need a larger step to have the chance to push the hips in.

Don't reach to the ceiling with your hand - reach with your chest. That will avoid "making up the range" with your hand, and keeping the focus on your T-spine.

Don't reach behind you. Reach directly above you. Your arm should be perpendicular to the floor at the top of its ascent - not angled back.

For a visual, here it is.

3. Side Lying Twist

This one's important because it really helps a lifter differentiate between thoracic spine rotation and lumbar rotation. The truth is, the lumbar region shouldn't be responsible for much rotation at all.

When the T-spine is deficient, the lumbar is often relied upon to make up for the lack of mobility, and that leads to back problems. Trapping a medicine ball under the top leg will instantly let a lifter know what segments of the spine he relies on, since if he twists from the lumbar spine, the top knee will usually separate from the ball.

If trapping the ball is impossible to do while keeping the moving hand on the ground, you have some mobility to work on.

Bonus: Do Heel Walks

Though this may be considered a strength movement more than a mobility movement, poor ankle mobility is often a product of weak tibialis muscles.

Simply walking on the heels for sets of a couple of minutes within your workout can give the tibialis muscles a workout that they'd never get otherwise. Their strength can help pull the shin forward and allow for greater range of motion at the ankle.

Wrap up

Your mobility matters. Don't neglect it.

It's going to be the deciding factor to your sustainable gains, and also for your general health. The alternative: you can be a muscle-bound lifter who can't scratch his own shoulder.

Being big and strong doesn't have to come at the expense of basic flexibility and mobility. That's the reason football players are never mistaken for bodybuilders. Think about it.

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3 New Mobility Drills You Should Include in Your Warm Ups

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Mobility has turned into the Antichrist for strength and size trainees across the globe, but it shouldn't be. The truth is, you're only going to be as strong as your range of motion allows. As soon as you leave your comfort zone, you'll notice a dip in strength that's so severe it'll be humbling.

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Exercise Profile

Target Muscle Group

Calves

Knee Break Ankle Mobilization Overview

Knee Break Ankle Mobilization Instructions

Knee Break Ankle Mobilization Tips

1. Experiment with moving dynamically over one leg versus another or shifting side to side once the knees are bent.

2. Once you reach end range, focus on contracting the muscle on the anterior portion of your shin (tibialis anterior) to improve control through that new range of motion.

3. As you progress into using this stretch more routinely, try to resist looking down and learn to control position through kinesthetic awareness rather than visual input.

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Knee Break Ankle Mobilization: Video Exercise Guide & Tips

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Exercise Profile Target Muscle Group Experiment with moving dynamically over one leg versus another or shifting side to side once the knees are bent. Once you reach end range, focus on contracting the muscle on the anterior portion of your shin (tibialis anterior) to improve control through that new range of motion.

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Squat warm up with bar
Work up in weight from 135 lbs to 205lbs in 20 pound increments.
2x 8 reps 205 lbs
3x Heel elevated goblet squats 12 reps 45lbs 55 lbs 75 lbs
3x RDL 12 reps 55 lbs I think
Not as much as I would on a regular leg day because there were more people in the weight room than usual today after school.

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3x10 bench 95 lbs
1 inverted row
attempted chin up