loaded mobility

As asked, here’s a full breakdown of the loaded mobility day me and Adriell did together. For all of these, you want to find your “sweet spot” weight. It isn’t the heaviest you can do, but it certainly isn’t the lightest either.

Remember the weight is there to forces you to create stability, which in turn helps mobility, so it should be challenging which is why many of the rep counts are low. As an example from my training:

For the overhead rotational squats, the max weight I can do for 4 reps per side is probably 80-90 lbs. My sweet spot is 40-60 lbs depending on rep count. Below 40, and I don’t open up as much. Above 60, I’m too focuses on not dying to breathe and move well.

Remember to exhale where you feel tight - if you breath hold you will NOT open up! PDF/Table and GIFs below, and a link to full programs below that. Enjoy!

Exercises

Loaded Carioca

Cossack Swing

Lateral Lunge Windmill

Overhead Rotational Squat

Deep Squat to Split Squat

Toe Squat to Split Squat Rotations