mikead98
First Post
Hello. This is my first time posting here. I was hoping I could get some suggestions on programming for mobility/flexibility. I am a 41 year old male, 5'10", 195 lbs. I have been using kettlebells off and on for several years. Pavel's material has helped me a lot with both kettle bell and barbell lifting. My sports history includes running, rugby, BJJ and lifting. Over the last couple years I had two surgeries on my left knee. The second one was due to the first one not being performed correctly. I gained a fair amount of weight while on crutches for several months, but have lost it. I have full medical clearance to do any physical activity. For the past 6 months I have been using kettle bells, running and swimming and just completed a Tough Mudder as my comeback activity. While training I noticed my lack of mobility and flexibility was a problem. I have never been terribly flexible and being crutches for so long greatly exacerbated the issue. I would like to address the issue in a systematic way. I have been successful creating lifting programs for myself using waves, ladders, etc. The same applies to endurance. I have not has the same success with mobility/flexibility. This is not due to a lack of resources as I have material from Pavel, Steve Maxwell, Scott Sonnon, Dick Hartzell and others. I believe the problem is there is so much information I am having difficulty winnowing it down to something simple and effective. For general fitness, I am doing the following.
Workout A - S&S warm up, some TGUs, KB complexes, swings
Workout B - Barbell Deadlift, weight dips, incline press, Full Contact Twist
I am also GTGing pull ups.
I wave weights up and down and change exercises as needed.
I do ABA on MWF one week, then BAB the next.
On two non-lifting days I do steady state cardio.
This is going very well for me in terms of getting back to pre injure fitness level, weight control, etc. I have been doing some static stretching post workout but have seen little progress. The tightest areas for me are hips, hamstrings, lower back. I have tried bands as well, with slight improvement. My goal is to loosen up my hips and to be able to touch my toes with straight legs. In the past I have tried exercises from Relax into Stretch, but do not feel I ever got the exercise selection and frequency correct for continued progress. This is what I am thinking of trying, but would greatly appreciate any suggestions anyone might have:
6-7 days a week: Pick a Joint Mobility program and stick with for 6 months or so, i.e. Super Joints, Maxwell's Daily Dozen, Intu Flow.
3 days a week, after lifting, choose a handful of exercises from RIS and perform them. 1-2 for hamstrings, 1 groin, 1 hip flexor stretch.
Thanks in advance for any advice.
Workout A - S&S warm up, some TGUs, KB complexes, swings
Workout B - Barbell Deadlift, weight dips, incline press, Full Contact Twist
I am also GTGing pull ups.
I wave weights up and down and change exercises as needed.
I do ABA on MWF one week, then BAB the next.
On two non-lifting days I do steady state cardio.
This is going very well for me in terms of getting back to pre injure fitness level, weight control, etc. I have been doing some static stretching post workout but have seen little progress. The tightest areas for me are hips, hamstrings, lower back. I have tried bands as well, with slight improvement. My goal is to loosen up my hips and to be able to touch my toes with straight legs. In the past I have tried exercises from Relax into Stretch, but do not feel I ever got the exercise selection and frequency correct for continued progress. This is what I am thinking of trying, but would greatly appreciate any suggestions anyone might have:
6-7 days a week: Pick a Joint Mobility program and stick with for 6 months or so, i.e. Super Joints, Maxwell's Daily Dozen, Intu Flow.
3 days a week, after lifting, choose a handful of exercises from RIS and perform them. 1-2 for hamstrings, 1 groin, 1 hip flexor stretch.
Thanks in advance for any advice.