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 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 You can buy full program on www.torokhtiy.com or click here recommended programs duration good for TOROKHTIY 10 weeks 12 weeks 12 weeks competition competition off preparation preparation season onetime onetime onetime buy now buy now buy now 39.00$ 39.00$ 39.00$ video lab access mobile version technical preparation mobiltiy impact payment price useful articles TOROKHTIY 1. what is the point of a towel click here 2. the power of a balanced diet click here 3. nutrition for joints and ligaments 4. break in trainings click here 5. 5 reasons to skip a training 6. how to boost immunity 7. injuries click here click here click here click here 8. flexibility mobility weightlifting click here TOROKHTIY If you have any questions click to Contact us