Overhead
Mobility
6 weeks
designed
by Olympian
oleksiy torokhtiy
OVERHEAD
MOBILITY
Strength
range of
motion
motor
control
OVERHEAD MOBILITY is a 6-week
program (3 sessions per week)
designed for upper body mobility and
flexibility development and building
stable and confident overhead
positions in Olympic lifts.
The main focus of this program is on
three main mobility components.
Effective mobility is possible when all
these separate components interact
as a whole.
This program will help you:
• To improve active range of motion without pain or
discomfort;
• To develop the ability to express strength through range of
motion;
• Free to move within range of motion;
• Increase ability to move easily & control mobility.
PROGRAM
DESCRIPTION
TOROKHTIY
It is essential to do a general warm up if you do this training before
lifting or on a separate day. You can skip warmup if the mobility
routine is after the lifting session.
Our movement optimization strategy include 3 blocks of
exercises: mobilization, activation, integration
MOBILIZATION - includes warming up muscles, working with
connective tissues, increasing the mobility of all
periarticular structures, improving innervation
ACTIVATION - responsible for the activation of the target
muscles of the upper body, as well as the muscles of the
stabilizers of the shoulder blades and shoulder joints, the
adequate work of which affects the quality of the snatch and
clean & jerk
INTEGRATION - it is the transition from accessory to
competitive movements. We train the overhead elements of
snatch and jerk and increase muscle strength and joint
stability.
NOTE: Please watch attentively exercise video explanation
WORKOUT PROTOCOL
TOROKHTIY
Be ready that some exercises are very similar but from session to
session there will be some minor progressions.
In every block, you will perform exercises ONLY for one set a
prescribed number of reps or seconds and move forward to the next
one.
#1
#2
#3
#4
Neck mobilization with
Chest massage with plate
Kneeling wrists
Kneeling wrists
mobilization
mobilization with bar
plate
15 reps
12 reps
8 reps
10 reps
#5
#6
#7
#8
Kneeling Chest Opener
Kneeling Deep Chest
Diagonal child pose
Kneeling Chest
Mobilization
Opener
12 reps
12 reps
12 reps
40 sec
Recommended rest intervals between exercises – up to 1 minute.
If you feel that you need less time or are ready to go immediately
after finishing the previous one – feel free to move forward.
exercise
#1
order
Neck mobilization
Exercise
with plate
name
b
Prescri
l
oad
ed
12 reps
BEFORE
YOU START
TOROKHTIY
You can't get from point A to point B without knowing where your
starting line is. That's why I offer tests at the beginning, mid-way
through (after week 3) and after your program is over - to keep track
of how you're doing!
Detailed tests to uncover your primary mobility limitations
Tests require no special equipment and can be done at home
Visuals feature both right and wrong body positions.
TEST YOUR MOBILITY
NOTE: The program's effectiveness largely depends on the
athlete’s responsibility when it comes to the training process,
sleep, nutrition, and recovery. Train properly, and get enough
rest.
Many years of practical experience confirm the effectiveness of
this program.
It is this sequence that gives the result!
user
guide
TOROKHTIY
workout duration
Number of the
workout
Workout 1/18
equipment
the
for
workout
Overhead
Mobility
30 Minutes
Recommended
Equipment
Welcome to workout #1
Please prepare all equipment in advance
and plan 30 minutes for the training.
Plates
Barbell
GHD
Each exercise will take up to 2 minutes with 1
more minute for recovery.
Mini
Rubber band
band
Rack
PVC pipe
Mobilization
#1
#2
#3
#4
Neck mobilization with
Chest massage with plate
Kneeling wrists
Kneeling wrists
mobilization
mobilization with bar
plate
12 reps
video library
(click to play)
8 reps
15 reps
10 reps
#5
#6
#7
#8
Kneeling Chest Opener
Kneeling Deep Chest
Diagonal child pose
Kneeling Chest
Mobilization
Opener
12 reps
12 reps
12 reps
40 sec
Activation
#1
Plank arm side walk with
mini band
#2
Hyperextension with mini
band overhead press
Half Kneeling Landmine
Press
#4
Sleeping armwrestler
15 reps
#6
Bar elbow stretch
uction
quadrangle position
3 position arm abd
in
15 reps
10 reps
#5
#3
8 reps
#7
#8
Rubber band rack lat pull
Behind head upper back
acitvation with rubber
band
15 reps
8 reps
15 reps
20 reps
Integration
#1
Weighted alternating dead bug
12 reps
#2
Floor seated PVC press
12 reps
#3
Plate Good Mornings
12 reps
number of reps you
should
perform
REQUIRED EQUIPMENT
1. PVC pipe
2. Rack
3. Barbell
4. GHD
5. Standart Plates
6. Small dumbbells
7. Small Plates
8. Rubber bands
9. Bench
10. Mini bands
TOROKHTIY
!
u
o
y
k
an
th
I want to say special words of gratitude
to my Ukrainian colleague physio &
rehab therapist Zinaida Bondarenko
who helped me a lot with her deep and
professional knowledge to build and
create a solid structure for this overhead
mobility program.
Zinaida’s instagram
Overhead
Mobility
Workout 1/18
30 Minutes
Recommended
Equipment
Welcome to workout #1
Please prepare all equipment in advance
and plan 30 minutes for the training.
Each exercise will take up to 2 minutes with 1
more minute for recovery.
Plates
Barbell
GHD
Mini band
Rubber band
Rack
PVC pipe
Mobilization
#1
Neck mobilization with
plate
#2
Chest massage with plate
12 reps
#5
Kneeling Chest Opener
12 reps
#3
#4
Kneeling wrists
mobilization
Kneeling wrists
mobilization with bar
8 reps
15 reps
#6
10 reps
#7
#8
Diagonal child pose
Kneeling Deep Chest
Opener
12 reps
Kneeling Chest
Mobilization
12 reps
40 sec
Activation
#1
Plank arm side walk with
mini band
10 reps
#5
Half Kneeling Landmine
Press
15 reps
#2
Hyperextension with mini
band overhead press
15 reps
eighted alternating dead bug
W
12 reps
3 position arm abduction
in quadrangle position
8 reps
15 reps
#6
Bar elbow stretch
#7
Rubber band rack lat pull
#8
Behind head upper back
acitvation with rubber
band
8 reps
20 reps
I
#1
#4
#3
Sleeping armwrestler
#2
F
ntegration
loor seated PVC press
12 reps
15 reps
#3
Plate Good Mornings
12 reps
Overhead
Mobility
Workout 2/18
30 Minutes
Recommended
Equipment
Welcome to workout #2
Please prepare all equipment in advance
and plan 30 minutes for the training.
Each exercise will take up to 2 minutes with 1
more minute for recovery.
Rack
Barbell
Plate
Small plates
Rubber band
Small dumbbells
PVC pipe
Mobilization
#2
#1
Backbone mobilization
#3
Rack lats strech
12 reps
Rack chest strech
10 reps
40 sec
#4
#5
Bar triceps stretch
Rack triceps stretch
40 sec
40 sec
Activation
#1
Kneeling scapula
activation near wall
#2
12 reps
#5
Shoulder rotation outside lying
20 reps
#3
4 point kneeling shoulder
rotation
Wall squat
10 reps
#4
3 position arm abduction
in quadrangle position
12 reps
#6
Laying barrier Y’s and T’s
10 reps
#7
#8
hold
press
Horizonal banded sitting
One arm overhead plate
12 reps
10 reps
1 min
Integration
#1
Weighted alternating dead bug
12 reps
#2
Floor seated PVC press
12 reps
#3
Plate Good Mornings
12 reps
Overhead
Mobility
Workout 3/18
30 Minutes
Recommended
Equipment
Welcome to workout #3
Please prepare all equipment in advance
and plan 30 minutes for the training.
Each exercise will take up to 2 minutes with 1
more minute for recovery.
Rack
Plates
Barbell
Rubber band
PVC pipe
Mobilization
#1
PVC frontal
rotation
12 reps
#2
#3
PVC shoulder
circle up
PVC shoulders
mobilization
12 reps
#6
PVC lats rotation
stretching
Knees & backbone
mobilization
12 reps
10 reps
#9
#8
PVC upper body stretch
Kneeling triceps PVC
stretch
12 reps
40 sec
PVC shoulder`s
rotators stretch
PVC lunge position
rotation
12 reps
#7
#5
#4
10 reps
40 sec
Activation
#1
3 position arm abduction
in tripod position
#2
Adams thing
#5
Glute bridge plate hold
30 sec
Vertex press laying
8 reps
10 reps
#4
#3
PVC raise laying
12 reps
#6
Elbow Rotation
20 reps
#7
#8
Horizonal banded
halfsquat press
Behind head upper back
acitvation with rubber
band
15 reps
10 reps
10 reps
Integration
#1
Weighted alternating dead bug
12 reps
#2
Floor seated PVC press
12 reps
#3
Plate Good Mornings
12 reps
You can buy full program on
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or
click here
You can buy full program on
www.torokhtiy.com
or
click here
You can buy full program on
www.torokhtiy.com
or
click here
You can buy full program on
www.torokhtiy.com
or
click here
You can buy full program on
www.torokhtiy.com
or
click here
You can buy full program on
www.torokhtiy.com
or
click here
You can buy full program on
www.torokhtiy.com
or
click here
You can buy full program on
www.torokhtiy.com
or
click here
You can buy full program on
www.torokhtiy.com
or
click here
You can buy full program on
www.torokhtiy.com
or
click here
You can buy full program on
www.torokhtiy.com
or
click here
You can buy full program on
www.torokhtiy.com
or
click here
You can buy full program on
www.torokhtiy.com
or
click here
You can buy full program on
www.torokhtiy.com
or
click here
You can buy full program on
www.torokhtiy.com
or
click here
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TOROKHTIY
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onetime
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TOROKHTIY
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TOROKHTIY
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