7-Step ATG Mobility Routine (Plus 4-Step Shoulder Routine)

Key points

• Position the big toe in extension with intent
• Gradually shift weight back as flexibility improves without forcing pain
• Actively press through the big toe into the surface

Common mistakes

Forcing body weight back too quickly into sharp joint discomfort.

Key points

• Keep knees locked out straight to target the gastrocnemius
• Shift hips forward over the ankles to deepen the stretch
• Actively engage and flex the calf muscles rather than resting passively

Common mistakes

Bending the knees or allowing heels to lift off the board during the stretch.

Key points

• Keep quads actively flexed and knees fully extended throughout
• Roll down vertebrae by vertebrae through full spinal flexion
• Grip the board with foot muscles for stability

Common mistakes

Bending the knees to reach the floor or moving too quickly into end range.

Key points

• Work both external rotation (front leg) and internal rotation (back leg)
• Drive opposite shoulder toward the trail foot to target internal rotation
• Keep big toe pinned down on the trail leg for advanced progression

Common mistakes

Slouching through the spine or forcing sharp pinch pain in the back hip.

Key points

• Aim to get knees flat to the mat over time
• Use active glute pulses to assist reciprocal inhibition of adductors
• Maintain upright lumbar posture flat against the wall

Common mistakes

Rounding the spine away from the wall to force knees down.

Key points

• Start forward for 10-15 seconds, pulsing glute squeezes to open the hip flexor
• Progress torso upright bringing glute and upper back toward the wall to hit the quad
• Own and breathe through the position with glute contraction rather than hyperextending lumbar spine

Common mistakes

Hyperextending the lower back instead of achieving true hip extension.

Key points

• Front hamstring must completely cover the calf
• Keep back leg straight with back knee hovering above the floor and glute flexed
• Elevate front foot or use hand support to scale down mobility demands

Common mistakes

Letting the back knee collapse to the floor or cutting front knee flexion short.

Key points

• Elevate foot high enough so the supporting knee aligns the elbow near shoulder height
• Maintain a strict 90-degree angle at the elbow and neutral wrist without flicking
• Lower under control through full range of motion before rotating externally

Common mistakes

Dropping the elbow below shoulder line or excessively flexing the wrist to cheat range.

Key points

• Maintain nearly locked arms (99% extension with minimal elbow bend)
• Drop hips slightly to accentuate the stretch through the lats and rib cage
• Pull through the lats to return the weight above the chest

Common mistakes

Bending elbows into a tricep extension instead of keeping arms extended for a lat stretch.

Key points

• Keep arms locked out straight throughout the raise
• Raise diagonally forward at a 30 to 45-degree angle without using momentum or body swing
• Pause and squeeze lower traps at the top of each repetition

Common mistakes

Swinging torso momentum or bending elbows to heave the weight up.

Key points

• Let the dumbbell sink across the body at the bottom for a full stretch across the rear delt and mid-back
• Keep the elbow straight and raise purely through the posterior shoulder
• Control the lowering eccentric phase completely

Common mistakes

Twisting torso upward to fling the weight rather than isolating the rear shoulder.