Upper Body Mobility Plan

Program Type: Mobility Training

Length: 4 weeks

Frequency: 5 days per week

This 4-week Upper Body Mobility Plan is designed to enhance flexibility and range of motion in the upper body. By focusing on targeted mobility exercises, this program aims to improve overall performance, facilitate better movement patterns, and reduce the risk of injury during physical activities.

What Is Mobility?

Mobility refers to the ability of a joint to move actively through a range of motion. It is essential for optimal performance in various sports and physical activities, allowing for better movement efficiency and reducing the likelihood of injuries.

About the Plan

This plan adopts a systematic approach to upper body mobility, incorporating a variety of exercises that target different muscle groups and joints. Each session is designed to progressively enhance flexibility and mobility, ensuring that participants can perform movements with greater ease and efficiency.

Plan Structure

The plan is structured to gradually increase the intensity and complexity of the mobility exercises over the four weeks, allowing for optimal adaptation and improvement.

1. Week 1: Introduction to basic mobility exercises focusing on shoulder and thoracic spine flexibility.
2. Week 2: Progression to more dynamic movements, incorporating upper body stretches and joint mobilizations.
3. Week 3: Increased focus on integrating mobility work with strength exercises to enhance functional movement.
4. Week 4: Advanced mobility drills aimed at maximizing range of motion and preparing for high-intensity activities.

The plan includes 2 types of sessions:

1. Mobility Focus Sessions
2. Dynamic Warm-Up Sessions