Off Day
Active Recovery & Grip
Off Day
Active Recovery & Grip
For non-lifting days. Flow through the mobility sequence, then hit the grip circuit.
Dynamic Mobility
0/5 done
Hip internal/external rotation & thoracic spine mobility.
Move 1
90/90 Hip Switches
Seated with both legs at 90°, rotate the knees side to side to open up hip internal and external rotation.
Move 2
Frog Rocks
On all fours with knees wide, rock the hips back and forth to drive hip external rotation and mobility.
Move 3
Open Book Rotations
Lie on your side, knees stacked, and open the top arm across the body to free up thoracic spine rotation.
Move 4
Thread the Needle
From all fours, reach one arm under and through to rotate and mobilize the upper back and shoulders.
Move 5
World's Greatest Stretch
Deep lunge with a rotation toward the front leg — combines hip opening with T-spine extension.
Grip Circuit
Log up to 3 sets per movement. Train the grip to failure each set.
Grip 1
Plate Pinches
Pinch two smooth plates together and hold for as long as possible to build crushing pinch-grip strength.
Grip 2
Dead Hangs
Hang from a pull-up bar with a full grip to develop forearm endurance and grip stamina.
Grip 3
Farmer's Carry Holds
Hold heavy dumbbells at your sides and walk or stand to torch the grip and build overall robustness.