"Perfect" Mobility template!

Burkatron

This one has been bugging me for a while! Anyone unfortunate enough to know me IRL :P knows I'm a broken down crock but they also know I don't quit & I'm always looking for ways to improve & fix myself! I also overthink & get bogged down on subjects!

Anyway, in training, being fixed & fixing myself I still haven't come across a template I'm sold on for the masses (Yes I know everyone is different & need to work on some parts more than others, this is a lay mans everyday general guide I'd like to come up with). The idea is for people to stop chasing pain & working the same spots over while neglecting everywhere else!

This is separate to training specific mobility/prehab/rehab work!

I'm currently using:
Monday - Feet,ankles,Lower leg
Tuesday- Shoulder, arm & wrist
Wednesday- Quads, external Hip rotators, lower back
Thursday-
Friday T-spine, Scapula & anterior neck work
Saturday Chest, Lateral thorax

This work can be anything - e.g ball work, band work, foam roller, smashing, Partner assisted work etc. But I target those areas on those days to try & even everything out!

You'll notice Abs, glutes & Hamstrings are missing! I've a classic lower cross syndrome pattern & these are my weak areas which I'm focusing on strengthening x 3 times weekly (or when I get the chance).

Can anyone come up with anything better. Not for me but a general mobility template! Would people be better working a 10 session system, something a kin to rolfing technique (see below).

eg. of Rolfing structure

1-3 light general work
sess 1: focuses on ribs, shoulders, and abdominal muscles (breathing)
sess 2: Foot & lower leg
sess 3:Lateral line Ankle to armpit work

4-7 Deeper work
sess 4: Ankle to pelvic floor
sess 5: Hip to chest
sess 6: Posterior chain ankle to Shoulder work
sess 7: Shoulder to head

8-10 Integrated work
sess 8: Upper body - overall work
sess 9: Lower body - overall work
sess 10: full body

(Edit: I'm not big on Rolfing as I know feck all about it, I just came across the template while reading)

Wash rinse repeat!

Do you guys think 1 system will work better than another? Is there a perfect order of releases that you've come across? Or is it just a case of make sure you hit everywhere at some stage?

Discuss

discus

There's a meme in here somewhere... Good guy modest Powerlifter - claims glutes,hams, and abs are weak areas / can squat 300kg

Burkatron

discus wrote: »

There's a meme in here somewhere... Good guy modest Powerlifter - claims glutes,hams, and abs are weak areas / can squat 300kg

Uhm???

Hanley

Too much time on everything, not enough time on anything would be my initial thought?

I think of it like training cycles - this month in focusing on tricep/forearm tissue quality and internal/external rotation patterns and spending approx 20min day on em.

Issues are clearing up quick cos of dedicate focus.

JJayoo

Keep it simple. I leave a lacrosse ball in the kitchen and everytime I put the kettle on I roll the sh1t out of my shoulders. It has now become a habit.
Mobility =habit=win

the drifter

you know who would love this....................Will.....