This section provides you with the best exercises to prepare your body to dominate the Squat, Deadlift, and Lunge every time you hit the gym. Utilizing a “Prehab” approach, which describes a proactive method of avoiding injury, we activate inactive and underdeveloped muscles at the three joints of the lower body: the ankles, hips and lower back/core.
You can use these Mobility Warm-Ups and Recovery workouts at your discretion, as they work for any lower body workout in this book. They can also be performed as standalone workout during a recovery or transition week.
Finally, we have provided a database of quick-reference mobility exercises for lower body routines at the back of this book on page 216.
PROGRAM NOTES
MOBILITY WARM-UPS AND RECOVERY WORKOUTS
Workout #1
Dynamic Warm-Up: Activate
Single Leg Calf Raise - 2 sets of 20 reps each leg
Mini Band or Sling Shot Lateral Walk - 2 sets of 20 reps
Dynamic Warm-Up: Mobilize
Band Overhead Squat Pattern - 2 sets of 12 reps
Kneeling Thoracic Rotations - 2 sets of 8 deep breaths each side
MOBILITY WARM-UPS AND RECOVERY WORKOUTS
Workout #2
Dynamic Warm-Up: Activate
Mini Band or Sling Shot Squat - 2 sets of 20 reps
Lateral Banded RDL - 2 sets of 8 reps each leg
Dynamic Warm-Up: Mobilize
Linear Banded Lunge Stretch - 2 sets of 10 reps each side
PVC or Barbell Overhead Squat - 2 sets of 12 reps
MOBILITY WARM-UPS AND RECOVERY WORKOUTS
Workout #3
Dynamic Warm-Up: Activate
Light Kettlebell or Power Block Dumbbell Ankle Circles - 2 sets of 8 circles in each direction per ankle
Lateral Banded Bulgarian Squat - 2 sets of 12 reps each leg
Dynamic Warm-Up: Mobilize
Floor Medicine Ball Thoracic Rotations - 2 sets of 8 deep breaths each side
Lateral Banded Lunge Stretch - 2 sets of 10 reps each side
MOBILITY WARM-UPS AND RECOVERY WORKOUTS
Workout #4
Dynamic Warm-Up: Activate
Mini Band or Sling Shot Diagonal Walk - 2 sets of 20 reps
Machine Leg (VMO) Extension - 2 sets of 20 reps
Dynamic Warm-Up: Mobilize
Banded Hamstring Stretch - 2 sets of 12 reps each leg
Cossack Squat - 2 sets of 8 reps each side
MOBILITY WARM-UPS AND RECOVERY WORKOUTS
Workout #5
Dynamic Warm-Up: Activate
Mini Band or Sling Shot Glute Bridge - 2 sets of 20 reps
Physioball Front Plank - 2 sets of 45 seconds
Dynamic Warm-Up: Mobilize
Lunge Yoga Rotations - 2 sets of 8 reps each side
Dumbbell “T” Balance - 2 sets of 8 reps each leg
MOBILITY WARM-UPS AND RECOVERY WORKOUTS
Workout #6
Dynamic Warm-Up: Activate
Linear Banded Kneeling Hip Extension - 2 sets of 15 reps
Side Plank - 2 sets of 30 seconds each side
Dynamic Warm-Up: Mobilize
Walking Lunge with Rotation - 2 sets of 15 reps each side
Toes Up PVC or Barbell RDL - 2 sets of 12 reps
MOBILITY WARM-UPS AND RECOVERY WORKOUTS
Workout #7
Dynamic Warm-Up: Activate
Banded Spanish Squat - 2 sets of 20 reps
Suspension Trainer Fallouts - 2 sets of 10 reps
Dynamic Warm-Up: Mobilize
Medicine Ball Thoracic Extension - 2 sets of 8 deep breaths each side
Couch Stretch - 2 sets of 10 reps each side
MOBILITY WARM-UPS AND RECOVERY WORKOUTS
Workout #8
Dynamic Warm-Up: Activate
Linear Banded (VMO) Low Bow Step-Up - 2 sets of 10 reps each leg
Side Plank with Top Leg Raise - 2 sets of 10 reps each side
Dynamic Warm-Up: Mobilize
Wall Half Kneeling 3-Way Ankle Mobility - 2 sets of 5 reps each direction each ankle
Incline Bench Pigeon Stretch - 2 sets of 30 seconds each side
MOBILITY WARM-UPS AND RECOVERY WORKOUTS
Workout #9
Dynamic Warm-Up: Activate
Dead Bugs - 2 sets of 10 reps each side
Single Leg Glute Bridge - 2 sets of 20 reps each leg
Dynamic Warm-Up: Mobilize
Bretzel Stretch - 2 sets of 5 deep breaths each side
Band Overhead Squat Pattern - 2 sets of 12 reps
MOBILITY WARM-UPS AND RECOVERY WORKOUTS
Workout #10
Dynamic Warm-Up: Activate
Physioball Crunch - 2 sets of 12 reps
Single Leg Hip Thrust - 2 sets of 20 reps each leg
Dynamic Warm-Up: Mobilize
Linear Banded Lunge Stretch - 2 sets of 10 reps each side
Floor Medicine Ball Thoracic Rotations - 2 sets of 8 deep breaths each side
MOBILITY WARM-UPS AND RECOVERY WORKOUTS
Workout #11
Dynamic Warm-Up: Activate
Superman - 2 sets of 20 reps
Standing Cable (attached to knee or ankle) Hip Adduction - 2 sets of 12 reps each leg
Dynamic Warm-Up: Mobilize
Banded Hamstring Stretch - 2 sets of 12 reps each leg
Bretzel Stretch - 2 sets of 5 deep breaths each side
MOBILITY WARM-UPS AND RECOVERY WORKOUTS
Workout #12
Dynamic Warm-Up: Activate
45-degree Bench Back Extension - 2 sets of 20 reps
Side Plank with an Inside Leg Raise - 2 sets of 10 reps each side
Dynamic Warm-Up: Mobilize
Lunge Yoga Rotations - 2 sets of 8 reps each side
Incline Bench Pigeon Stretch - 2 sets of 30 seconds each side