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

Place the big toes against a slant board or wall with toes in deep extension. Progressively lean body weight back to load passive to active extension through the first metatarsophalangeal joint. 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.

Stand tall on a slant board with knees locked out. Shift hips forward to load deep calf stretch, optionally performing slow calf raises through full range. 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.

Stand on a slant board with knees locked out and quads flexed. Slowly round down segment by segment to touch the floor or lower an unloaded/light barbell below the feet. 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.

Sit on the floor in a 90/90 position. Lean over the lead shin for external rotation, then rotate the torso and lean back/toward the trail foot to load hip internal rotation and the sartorius. 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.

Sit upright with your back supported against the wall, soles of the feet pressed together. Press knees gently toward the floor using hands or load, pulsing glute contractions to facilitate adductor release. 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.

Place one knee in the corner between the wall and the mat with the shin vertical against the wall. Lean forward initially for hip flexors, then bring torso and glutes back against the wall to deeply stretch the rectus femoris. 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.

Step into a deep split squat stance, driving the front knee over the toes until the front hamstring fully covers the calf, keeping front heel down, back knee off the floor, and back leg straight with glute squeezed. 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.

Sit on a bench with one foot elevated so the knee is roughly level with the shoulder. Rest the elbow on the knee maintaining a rigid 90-degree arm angle, lower the dumbbell under control into internal rotation, and rotate back up. 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.

Lie perpendicular across a flat bench supporting the upper back. Hold a dumbbell with both hands, lower it overhead with arms nearly straight while dropping hips slightly to enhance the lat and thoracic stretch, then pull back up over chest. 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.

Set up locked into a 45-degree hyperextension bench. With arms straight and thumbs pointing up, raise light dumbbells diagonally forward and upward in a 'Y' shape, squeezing the lower trapezius (Trap 3) without swinging. 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.

Straddle a flat bench lying sideways on your hip, bracing with the bottom arm. Let the working arm hang down to feel a deep stretch around the rib cage, then raise the dumbbell laterally with a straight arm until perpendicular to the floor. 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.