Basic Loaded Mobility Routine (FREE DOWNLOAD)

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DOWNLOAD THE CHEAT SHEET: goo.gl/MyogvU
JUMP TO PART 1 - 6 PATTERNS - 4:48
JUMP TO PART 2 - THE ROUTINE - 19:23
THIS IS A GENERAL ROUTINE - 0:27
Adapt and change this routine to suit you.
THANKS TO EMMET LOUIS - 1:07
Loaded stretching:
• Emmet's Blackboard: Lo...
Emmet's Channel:
/ @emmetlouism3
MY FULL BODY STRETCHING ROUTINE:
• Full Body Flexibility ...
FLEXIBILITY vs MOBILITY - 2:02
FitnessFAQs video:
• Mobility Vs Flexibilit...
Becoming A Supple Leopard:
www.mobilitywod.com/the-supple...
BE CAREFUL - 3:10
Take it easy with these exercises. They are more intense than flexibility and static stretching.
PART 1 - 6 PATTERNS - 4:48
WARM UP - 5:48
Perform 1 round of the following using the full routines.
Ido Band Warm Up:
• Basic Shoulder ROM and...
Ido Scapula Warm Up:
• Scapula Mobilization R...
My Wrist Warm Up:
• Wrist Prep For Handsta...
Ido Squat Clinic:
• Ido's Squat Routine 2.0
Then:
10 BW Squats, 10 Side to Side Squats, 10 BW Good Mornings.
OVERHEAD (Shoulder Flexion) - 6:21
Active Cat Stretch (Elevated):
• Paradiso CrossFit - Ca...
Bridge:
• Bridge Tutorial (IN DE...
Shoulder Dislocates:
• Video
BEHIND BACK (Shoulder Hyperextension) - 8:02
Table Rocks:
• Table Rock
Thoracic Bridge:
• Thoracic Bridge
German Hang:
• German Hang Tutorial -...
HAMSTRING (Hip Flexion) - 10:16
Jefferson Curl:
• How to do a Jefferson ...
Single Leg Straight Leg Deadlift:
• Single Leg Deadlifts
Head to Toe:
• Head to Toe stretching
HIP FLEXOR (Hip Extension) - 12:03
Active Lunge:
pBBkuM8eud...
pBFyn1LQud...
Natural Leg Extensions:
• Video
Active Front Split Hold:
• Intro to Loaded Stretc...
MIDDLE SPLIT (Hip Abduction/Adduction) - 14:35
Horse Squat:
• Horse Stance Tutorial ...
Straddle Ups:
• straddle ups
Seated Good Mornings:
• Press To Handstand Tut...
SQUAT (Glute) - 17:19
Four Position Lifts:
• Four Position Lift - G...
Active Pigeon Hold:
• Dynamic Pigeon Stretch
Just Squat:
Just rest or perform a routine like Ido's squat clinic as linked above.
ROUTINE - 19:23
SUMMARY - 22:50
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Music by:
Instrumental - Chuki
/ chukimusic
/ yuki-asemota
/ 534703253224860
Intro - Catas - Limits
/ catas-official
See you in the next video!

[@dylosaurus]

Exercise 1 - 2 - 3 A1: Overhead - 6:40 - 7:16 - 7:30 A2: Shoulder Hyperextension - 8:32 - 9:02 - 9:26 A3: Hamstring/ Calves - 10:40 - 11:11 - 11:37 A4: Hip Flexor/ Quad - 12:22 - 13:08 / 13:34 / 13:51 - 14:06 A5: Middle Split - 14:59 - 15:48 - 16:32 A6: Squat - 17:40 - 18:18 - 18:45

[@runningriot7963]

How long does this routine usually take? I'm trying to fit it in my schedule and don't know how much time I should plan for it.

[@BodyweightWarrior]

hi people! Hope you enjoy this basic routine. Remember to head over and download the cheat sheet linked in the description and get crackin! :) Edit: I've only listed 3 of my favourite exercises for each position and you only need to select one when using it in the routine. Experiment and find what exercises work for you.

[@MrTartarSauced]

Tom Merrick I love what you are doing here. Awesome routines, I'll be sharing these videos!

[@MrTartarSauced]

Tom Merrick I love what you are doing here. Awesome routines, I'll be sharing these videos!

[@BodyweightWarrior]

Thanks dude, will do!

[@gibranvaldes619]

Hello Tom Merrick, thak you very much for the video. I have a question, what is the name of the book or the name of the author's book in 2:52? I can't understand completely. Thank you again :)

[@BodyweightWarrior]

Becoming a supple leopard by kelly starrett :)

[@Jake-jv9ff]

Incredible video man. There's a ton of great exercises here and you do an awesome job of tying everything together for us. As a personal trainer and athlete who has struggled with mobility and flexibility my entire life these routines are really doing wonders for me. Going to keep progressing with your routines and recommend your videos to clients and colleagues! You da man.

[@Luutraceuse]

THANK YOU SO MUCH FOR YOUR VIDEOS! They really help to stay healthy, especially after hard workouts. Since I practice your routines, I feel much better. Kind regards from Spain!

[@AR-fy2qo]

solid teacher. quality advice.

[@laurawalker3312]

Been doing bodyweight exercise for about 9 months and have just stumbled across your stuff. Brilliant content and instruction from yourself. Watching all your routines now. Wish i'd have found bodyweight stuff years ago.

[@pedroportale4739]

Dude! Your knowledge sharing is absolutely brilliant! When I watched your video for the first I was fascinated about your deep knowledge and downloaded your program also! I will use these things for warmup and partially cooldown. Absolutely amazing and thank you so much for sharing. Really really good! I will go through your videos! Thanks buddy 🙌🙌🙌

[@NeoTheertha]

Holy shit, this is awesome. You are a goddamn genius Tom. I was looking for a structured routine to follow for shoulder/thoracic mobility. I was categorizing and organizing movements all night yesterday and bam, today you post a video on all that and more. Thank you very very much dude. All of your hard work recording and editing this, and every video in your channel is much appreciated. To give your work the respect it deserves, I will be working even harder to improve now. I'm crying tears of pure joy. Inspiring stuff :D

[@BodyweightWarrior]

Perfect timing ;) As I said in the video you can always add more exercises for your weak points. Remember this is a start point. I'm really pleased this helps! These comments are why I love creating this stuff :)

[@KeshArt]

This is awesome tom! Thanks for putting this out in a programmed way. This is what I was exactly looking for. A structured program.

[@BodyweightWarrior]

No Worries dude! Best of luck to you

[@redvelvetz]

Exactly what I've been looking for. Thanks man!

[@jonjongulla]

Recently discovered your channel, and I find this video super helpful for getting started!

[@seanhoran7977]

Awesome video buddy! Really helping a brother out!

[@TheWolffness]

Very good video! Thank you for putting this up

[@charlespark7049]

Tom, I rarely post or ever comment but you've done loads for me. You've won a lifetime subscriber

[@thomass.5519]

I was searching for Videos like this for months now and this definitely is one of the best! I instantly subscribed. Keep up that great work!

[@BodyweightWarrior]

Thanks Thomas, glad I could help get you going :)

[@Iris-fp4uk]

wow, amazing video! deserves a like for sure! i have had my middle splits and both front splits for over two years, but i hven't had the mobility to for example to leg holds because i lacked the mobility. thanks!!

[@garysams2851]

one of the best mobility videos ive seen. great content! and well explained cues

[@BodyweightWarrior]

Thanks Gary appreciate it :)

[@mnkrck]

Thank you for putting this all together in one video. So much easier for a beginner to start when you have a well produced video like this + good video description and cheatsheet. All for free and not even split up to thousands of videos for clicks. Highly appreciated! And good luck with your coaching program!

[@BodyweightWarrior]

You're welcome dude! It's what it's all about, open source information. Good luck with your mobility :)

[@mitchellbaker4806]

This is a great channel as long as you watch it with pen and paper taking notes.

[@drunknmunky117]

Solid content mate keep it up

[@notoriousgill21]

Thank you brother ! Really liked the way you demonstrate ,👍

[@quintl21]

First time watching you. Very helpful. Thank you

[@martinsamuelsson4492]

Great video! Especially for people like me who are inexperienced with the whole concept of mobility training. A thing I really like about your channel is how honest you are with sharing links and referencing to other KZbinrs. Keep up the good work!

[@BodyweightWarrior]

Thanks for the feedback Martin :)

[@felipecabrera691]

thanks tom for the videos i am just starting to get into the mobility movement. No more rigid weight lifting, i want to be able to move one with the water :) .

[@robertjoycetraining3126]

This Is amazing man thanks so much it must have taken ages and is so concise. So good to finally see good loaded mobility info in one place , this deserves 1m views!

[@BodyweightWarrior]

thanks man, this is what makes it worth while :)

[@kasperbloch9800]

Now I finally understand the different stretching aspects flexion/extension/adduction/abduction and so on. This is really simular to KOT guy, and now his flexibility all makes sence since he loads a lot of these with a lot of weight

[@melekcrescent]

The perspective with the garage door makes you look gigantic!

[@BodyweightWarrior]

this made me laugh xD

[@pugsrock3171]

Just wondering- if that might be a garage for mini-coupers, or a mansion for wee people?

[@roberthowell9589]

Hes actualy vary small in my perspective if that was a dog house behind him ;)

[@mitchellbaker4806]

I love youtube comments

[@topgun213]

thank you for the video! I've been doing some research on loaded mobility and yours is by far the best resource I've come across!

[@BodyweightWarrior]

no worries! Thanks man, don't forget to download the cheat sheet :)

[@jsagers2008]

This very well put together. Thank you for a great video!

[@BodyweightWarrior]

You're welcome :)

[@SparkyBites]

Man it looks like it would be so fun to work out with ya! =D I gotta get myself a workout buddy

[@jaydeepnegi6363]

A huge thanks to you... ❤️

[@SauvonsLesPoneysProd]

Very informative video Tom, as always ! Thank you for sharing !

[@BodyweightWarrior]

Thanks Tim, appreciate the support

[@siukeyphang]

This is gold! Keep posting! Cheers

[@BodyweightWarrior]

you're welcome :)

[@RandomPal-]

This is one the best compilation of effective stretching exercises, great work!

[@BodyweightWarrior]

I tried :3 Thanks fella!

[@zeezac7291]

So gonna do this. Thanks for sharing your training parameters. Greatly appreciate it Tom (:

[@BodyweightWarrior]

Best of luck and you're welcome :)

[@Saifongjunfan]

Thank you very much Tom for sharing that great content !

[@BodyweightWarrior]

No worries, get on it!

[@juliandonovan3068]

Bloody fantastic stuff, thanks for the effort in putting this all together

[@Rolfthomas1980]

Hi Tom, this is an absolutely amazing piece of knowledge you put together in this video. I got into mobility work after Daniels post about Mobility vs. Flexibility but I was lacking the knowledge of how to arrange a nice routine and also which exercises to perform. So thanks a lot for your awesome work and all the information you put together (the cheat sheet is perfect)! Cheers!

[@BodyweightWarrior]

It's hard to find the information when you don't really know what to look for haha. Thank you for the kind words dude and best of luck with becoming more mobile and agile :)

[@moorz17]

This is the best(not one of the best) LPS turorial I've ever seenThank you very much.

[@BodyweightWarrior]

Ah thanks dude, glad to be of service :)

[@jonathanclarkin8844]

great vids mate! adding it all to my repertoire!

[@BodyweightWarrior]

good luck

[@kevingibbs1256]

I have got to admit... this is one of the best videos I've seen in ages. Thanks!

[@BodyweightWarrior]

thank you dude! Glad to help :)

[@darwinj.zuniga7882]

You are so inspirational... What a great video. Thanks a lot 🙌

[@BodyweightWarrior]

glad to help :)

[@JagrKevin]

great video!

[@yvesmeunier717]

very nice, good job, i am french bravo !!!

[@majkelsan7082]

Thanks a lot for the video Tom :) Really nicely done, well structured, the essence given on a plate! Question - so can loaded mobility work replace post-workout static stretches?

[@daweitao2668]

Very good content, I'll definitely be adding a lot of these to my mobility work. Just not sure when to do them. I do quite a lot of weight lifting and I already do quite a lot of warm up for it and I am too tired after it to do all these. I guess I will have to do them a few hours before or after the gym work so they don't negatively impact each other. Will need to be disciplined with my time and I'll likely use the pairings method. Thanks again, just downloaded the .pdf, look very good.

[@BodyweightWarrior]

Awesome man, good stuff! I find it works well at the end of workouts but if you're really fatigued it could be best to leave it for rest days. Remember that this is as much a strength move as a heavy squat and does add intensity to a workout. Best of luck Dawei :)

[@ilyasbora56]

So nice!!!

[@hypnoyoga7453]

Thx so much for that ❤

[@satorulot]

Man, your video is SO good, SO complete, SO awesome that I can't describe it! It's going to help me a lot. Thank you so much for the time and effort you spent doing this video!

[@BodyweightWarrior]

Thank you fella! Appreciate the great feedback. Best of luck with your mobility

[@shanecopeland2201]

Absolute quality content once again mate :)

[@BodyweightWarrior]

Thanks Shane dude!

[@RasheedBryant]

Thank you!

[@johnmitchell3275]

Love this! Very well structured :-D

[@BodyweightWarrior]

Thanks John :)

[@lauramatamis9091]

this is perfect

[@Furibundo67]

Muchas gracias Merrick...enhorabuena gran trabajo...

[@BodyweightWarrior]

De nada :)

[@thedahakha]

You have amazing detailed content. Full out guides you barely see anywhere else, and its free! :D You rock dude! I'm honestly flabbergasted as to how few subscribers you have... Anyways, keep it up! I'll try to encorporate these exercises :)

[@BodyweightWarrior]

Thank you dude! That is super kind, hope it all helps :)

[@santosnetam9967]

Roy Wardenaar लंदन मोबिलिटी

[@nicolasbarrantescarrasco4651]

Hi Tom! your videos are so great and explicative I only have one question: How do you train your movility before a weightlifting rutine? doing active elongation, passive or both? regards from Chile :D

[@hokagesan2454]

You got me started in mobility & flexibility workouts. Thank you so much :) My question is, can I do flexibility + mobility workout together one after another, in a single day ? Thank you for taking your time out for responding. Take care.

[@dragonflowyoga]

awesome stuff brother , greeting from Montreal

[@BodyweightWarrior]

Welcome bro!

[@TheMasterOfPuppets9]

That's something I've been looking forward for a while. I neglect my mobility until I realised I'm not able to do handstand with belly facing the wall anymore. Thank You Tom, quality of the material is insane ;)

[@BodyweightWarrior]

Get doing it! Thank you man, much appreciated :)

[@sholyn]

Great work, Tom, definitely earning respect with the work you're putting into your vids! Cheers! -Pat.

[@BodyweightWarrior]

Thanks Pat, here to help :)

[@traditionalindianpractice3153]

thank u brother for sharing your knowledge 😊☺👍👌

[@BodyweightWarrior]

Hope it helps :)

[@zekecakeful]

Thank you for all that you're doing, man. I'm a new subscriber and really getting a lot out of your content. Completely unrelated, what kind of shoes are those?? They look really lightweight and open for ankle mobility. Plus, I dig the style!

[@BodyweightWarrior]

Epic, glad to help! The shoes are Feiyue's, they're a wushu martial arts shoe :)

[@zzaaaism]

Thanks for helping people out on their mobility journey :) Good luck on yours Mr Merrick!

[@BodyweightWarrior]

It's what I'm here to do! And you too Sir Zayn :)

[@zzaaaism]

Hey Tom I have been working on my handstand pushup but my back and shoulders feel tight and tired when I do bent arm stands. Even when Ive rested for 2 days.. Any tips to help would be godsent :)

[@BodyweightWarrior]

First would be reduce the volume. Could be that you're simply doing too much. Otherwise a combo of foam/lacrosse ball rolling and cold exposure/ice pack use would be a good combo. Best of luck!

[@GoldKing84]

Great content :)

[@BodyweightWarrior]

glad to help

[@sebastianhanft7199]

Great Video! How can i implement the mobility training in my workout routine? Should i do it on an extra day or can i add a mobility session before or after my main workouts?

[@Q8Tdot]

Would be nice of you did more 'follow along' videos

[@KhalilKHAMLICHI]

excellent knowledge

[@BodyweightWarrior]

Just sharing some experience :)

[@sebastianwittwer1592]

Savage Video👌

[@TheWhiteNinoBrown]

Found this through BodyWeightFitness Reddit and loving it. Doing your daily mobility protocol 5-6x/week in the morning and this 2-4x/week post-workout at night and getting great results. 2 quick question: the natural hip extension feels like more of a strength building move. Am I mistaken? How does it build hip mobility? What am I missing here? Number 2, the four position lift seems really easy to sit in. I doubt my hips are that mobile. Any key cues to look for?

[@krizos21]

I was looking for such a mobility drill for a long time. Personally I did similiar things, but in your tutorials I could really learn a lot and I really want to thank for the cheat sheet I was doing my own, but your is more organised :) I would add some diagonal stretches, based on twisting and turning and hanging mobility which is essential for bassicly all excercises on rings and a bar.

[@BodyweightWarrior]

Awesome man glad to help. Absolutely man I completely agree, this is a very basic routine to get people started. I really encourage you to add anything in. The diagonal stretch from ido portal (also known as the ginga lunge) is a great swap for the hip flexor movement pattern and addition of a twist :)

[@krizos21]

You have really wide knowledge. I did not know that is called ginga lunge, but if I think about actual ginga from capoeira it makes sense. I'm in the beginner process of diagonal stretch, but I fell great when I stretch like that. thanks for the reply. Wish you a lot more subscribers!

[@arturwieczerzak]

Wow..Very instructional video..I was looking for something like this :D Thank you so much for the great work! I really appreciate it. Would you do this routine in a rest day? (I workout on monday, tuesday(leg day), thursday and saturday, all bodyweight only).

[@BodyweightWarrior]

Awesome man, glad to help. This routine can be done on rest days or at the end of workouts. Whatever works for you :)

[@gonmelo3222]

bloody nice video m8. Really needed some guidance for the straddle. you said discolates ahah ;)

[@BodyweightWarrior]

oopsie ;) Thanks dude

[@MrSchuriI]

Is it ok that my erector spinae contracts while doing the Active Lunge? I feel a stretch in the targeted area (psoas, inner thigh), but I am unsure whether or not the erector spinae should contract. Greets :)

[@JakubKowalski93]

Very good video. You said that you don't like middle split hold but you showed front split hold instead of dynamic version. I think you could have showed both options for splits. Dynamic tailor pose can be useful too. I also like weighted shoulder flexion holds and standing dynamic hyperextension reps (holding an ab wheel for example). Last thing that comes to my mind is that prone shoulder dislocates may be better for beginner because it is impossible to arch.

[@BodyweightWarrior]

Thanks bud :) Yes you're right, I just wanted to share my top favourites. This is not a definitive list as there is soooo many different moves, like the ones you've just mentioned. I would tend to agree with you here, it's a good point. I wish I had a little more time to talk about this but didn't want to make a 1 hour video haha. Thanks for the good suggestions here though.

[@chrisjarvis4821]

Would this be a good program todo just after I'm doing weights, or would it be better to do this program on days I'm not doing weights?

[@27POP27]

Awesome setup man! Btw heard youve read Starretts stuff, how do you personally find the difference between his banded type mobility work (flossing, smash, etc) compared to theese?

[@BodyweightWarrior]

Thanks! It's different strokes for different folks. I think Kelly's stuff is great for rehab, fixing issues and more corrective goals where as the loaded mobility is specifically focused on getting more range of motion in certain movements. Slightly different goals and both are effective. Or that's my thoughts :)

[@hellohuy]

Hi Tom, this stuff is gold!!!! I have a question though - my flexibility is not so great. should I start off with a flexibility program instead of loaded mobility?

[@BodyweightWarrior]

Awesome man, this is definitely one way to push through restrictions. I usually recommend starting with a passive stretching initially then moving into loaded once you're a little more conditioned. Here are links to my full body flexibility routine, kzbin.info/www/bejne/ppeznaNnhtFkftU , and my full body mobility routine, kzbin.info/www/bejne/h4WXmamZfs9-qsU .

[@hammerfalldigger07]

awesome information as usual! Btw i have a handstand problem that i figured id ask you about. When im in a hanstand my elbowpits rotate externally and my elbows bend. From what i understand the elbowpits should be locked and facing eachother. any tips on this would be great!

[@BodyweightWarrior]

Hmm i've suffered from a similar problem (look at the clip of my bridge). I think this comes from a restrictive/tight lats that doesn't allow your arms to properly stack overhead and therefore your elbows make up the rest. I've found Emmet's handstand mobility post very useful for this (I mentioned in my bridge video). Check it out here emmetlouis.wordpress.com/2014/10/04/fixing-arched-back-in-handstand/

[@djj3357]

💯🔥

[@Showbizboy]

There's so much of this I cant do I don't really know where to start. I'm not really getting this. Can anyone recommend a really good book with photos and explanations. ?Is there an easy simple routine with just a few exercises?

[@andypooo8292]

Hey Tom , can you make a description with pics from these exercises?

[@BodyweightWarrior]

If you go into the description you can download the cheat sheet which is a PDF with all the exercises and routine information in :)

[@deanopride]

Hi Tom, I have been following your loaded mobility routine for the last two weeks, I'm adding it onto a yoga routine and a website called ROMWOD I am also doing, I was just wondering which gets the quicker results your loaded mobility or your daily stretching routine. any help would be great.

[@BodyweightWarrior]

I would honestly say a mixture is important. They are both training different things. The daily stretching is passive so while increasing our ability to get into an end range of motion it is not giving us the active strength and stability to hold ourselves in that position like loaded mobility. The two are independent but certainly synergistic. So it depends. From my experience loaded mobility is certainly more powerful but that was after 18 months of static stretching prep. Not very helpful to answer your question.....I would be doing both :)

[@thereisnolimit44]

I was inactive for approximately a year because of an knee injury(pantela issue) and also of no mood to train.Last week I started doing calisthenic/bodyweight workout!I had before a backgroud of weight lifting of 3 years.I'll train the maximum 6 times a week and I'm planning to do 5-6 times a week mobilty,before and after my workout,also streching 3-4 times a week.Usually I combine them both in a routine.It might be any problem if I do this quantity of mobility weekly before and after my training?Thanks for the great stuff you share !

[@BodyweightWarrior]

I'd say that is a lot of volume. At the end of the day you have to find what works for you in terms of frequency and volume. Some people need more and some less. I would say that with bodyweight training and mobility work more isn't always better. A lot of this development is neurological and all of this requires recovery. If you can recover from the above volume then go for it. I would personally start off less and increase. 3 times a week is a great starting point for the mobility :)

[@BKitt11]

Welp there's like the entire Gymnastics Bodies Fundamentals program in one video :)

[@BodyweightWarrior]

and some extra ;)

[@santosnetam9967]

Brendan Kittredge मोबिलिटी

[@bigsing187]

Should this be the only stretching and mobility work we do?

[@MichaelCadenPike]

Why do you face away from the wall when doing the ido shoulder warm up with the band? Surely facing away helps tighten the anterior delts and chest muscles which contribute to rounded shoulders / bad shoulder posture? Surely facing towards the band will help strengthen the posterior shoulder muscles which are the ones that improve shoulder position and are generally weaker. I know ido does it facing away as well, I was just wondering if you knew of any reason for this?

[@BodyweightWarrior]

Good question, it's a warm up exercise rather than corrective. You're warming up the muscles and tendons you're going to be using. It also follows the same principle that other loaded stretching uses. The band mobilisation is being worked in the furthest range of motion you can reach and strengthening that area as well. I would say it's great the way it's done. The scapula portion of the band routine focuses more on those postural muscles you mentioned :)

[@cutmj]

Hey Tom, i got one question. First of all great routine just did it for the first time. My muscles feel completely sore. I did some research on how to increase flexibility and mobility with loaded progressive stretching. A lot of people including Ido say that you shouldnt do it very often and leave at least 1/2 days rest to completely regenerate. Wanted to ask you how you think about it cause you say 4 times a week. Wouldn't that be to often?

[@BodyweightWarrior]

They will feel sore! Loaded mobility is a very unique style of training that if you're particularly tight you will find challenging. You kind of have to power through the soreness, especially with moves like the head to toe that you perform daily. Remember that there is a difference between soreness and pain. These moves should not be painful. So in terms of frequency it all depends on volume and intensity. The more frequently you train the less volume or less intensity must be used. The same applies with less frequency you're going to use more volume or more intensity. 3 times a week with 3 sets on each movement is really just in between. I would aim to hit 8-10 sets a week of each movement, split that however you like. 1 sets daily to 8 sets on just 1 day, find what works for you :)

[@viciousandchaotic]

That deep squat is #goals

[@BodyweightWarrior]

30/30 ido squat challenge and you'll be there no worries! placeofpersistence.com/30-30-squat-challenge-by-ido-portal/

[@LeonidasKaragiannis]

Which book did you recommend exactly?

[@GORAMIR15]

Hey Tom. Do you think we should do this routine everyday? hope you can reply, great job my friend !!

[@BodyweightWarrior]

Hey Dino. As with all this intensity is the key. If you do this too intense then doing it daily could be too much. If it's relatively low intensity then you probably could do it at least 5 times a week. As always experiment with volume, intensity etc and see what helps you get the most gains :)

[@3zlik]

Hello there Tom. I have been doing this program seing great results! I just wanted to ask, should I do loaded mobility before or after training at the gym? For example on the days I do deadlifts should I stretch my calves and hamstrings before or after it? Or maybe during the workout? What is your best advice on this?

[@BodyweightWarrior]

Great to hear! Loaded mobility is best done at the end of your strength training. However, it can be used to mobilise particular ranges of motion that are needed for the workout, like you describe :)

[@3zlik]

Tom Merrick Thank you for the quick reply and advice!

[@Heck-ed6sr]

Can I do this right after i wake up?

[@literathos3171]

Hey tom Is it better to work mobility like this fullbody 3x week or working a plane of movement once per week in an especific manner?

[@BodyweightWarrior]

Up to you dude. If you check how I personally split mine up with upper and lower ( 21:18 ) which works quite nicely. Find what works for you to balance time and results :)

[@jamesrobinson2244]

How tall are the paralettes you use? i watched on of the tutorials you said to watch but yours are much taller so was wondering how tall you cut the pvc down piping, thanks

[@BodyweightWarrior]

they're about 25cm. I didn't have them any higher because they were more unstable. I think if you want them higher then it is worth investing in metal ones or using scaffolding :)

[@klodm.2064]

What can I do instead of German hangs? I don't have rings.

[@BodyweightWarrior]

you can do this on a bar too :)

[@lao9810]

Jefferson Curl Leg need locked?

[@Ricardoromero4444]

I feel no challenge doing the four position lifts, any progression to make it harder?

[@BodyweightWarrior]

That is kind of the hardest progression, your mobility may just be fine in that ROM. Try using something like the loaded pigeon instead :)

[@joelwallenius2877]

Hey Tom, what is your experience with resting? I lately find that my body doesn't feel like recovering and improving, regardless of what regime I use (heavy stuff once a week, little stuff every day, middle stuff three times a week...). It's frustrating. Seems like injury is constantly around the corner. How often would you do loaded stretches? I've heard that twice a week is as often as is possible, but my past experience tells me that this would give no or very little improvement. :(

[@BodyweightWarrior]

respect your body and take a decent rest. Try more general "movement" and just work through range of motion. I've experienced similar things in my training. Just got to respect it :)

[@joelwallenius2877]

Hmm what exactly constitutes a decent rest, do you mean? I've rested more than a week now from loaded hamstring stretches, and I feel tighter than I was before the rest week. ???

[@amyh9554]

I'm sorry I couldn't understand you, when you said the title of the book about 2 min. 50 sec. into this video. What's it called and who is author?

[@biscoitom]

Becoming a Supple Leopard, by Kelly Starrett. There's a link for the page in the video description.

[@kasperbloch9800]

The only thing missing is wrist mobility and maybe ankle extension