Here are the mobility exercises i’ll be doing leading up to my trip to the great outdoors at The Grampians in Melbourne. As these are relatively low exertion, feel free to slot these anywhere in the schedule, though I’ve found that these are great to do right before my board sessions as they really get a good stretch out and warms up my legs and mobility. You can refer to this very brief weekly timeline on how I would pair the sessions together with the board sessions and finger protocols. Additionally, feel free to do these more than twice a week, if you want to work on your mobility even more!

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Strength Session	Rest	Strength Session	Rest	Rest	Rest	Rest
Pinch Holds	Rest	20mm Weighted Hangs	Rest	Rest	Rest	Rest
Mobility Exercises	Rest	Mobility Exercises	Rest	Rest	Rest	Rest
Board Mileage	Rest	Board Volume	Rest	Rest	Open Climbing	Rest
Conditioning	Rest	Conditioning	Rest	Rest	Conditioning	Rest

Exercises TL;DR

Perform all exercises as a Superset 3 times
1. Horse Stance Squats
  - 10 Reps - 8/10 RPE
  - Add weight to achieve target RPE
2. Seated Pancakes (Elevated)
  - 6 Reps - 8/10 RPE
  - Add weight to achieve target RPE
3. Passive Frog Stretch
  - 30s - 8/10 RPE
  - Push in more to achieve RPE

If unsure, see below for more details on each exercise!

mobility exercises.png

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2 x Supersets (minimal rest b/w each exercise), then rest for 2 mins after each super set

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Order	Exercise	Repetitions/Rep Time	Added Weight	Set Rest Time	RPE
1	Horse Stance Squat	10 Reps	Whatever to reach desired RPE	15-30s	8/10
2	Seated Pancakes	6 Reps	Whatever to reach desired RPE	15-30s	8/10
3	Frog Stretches	30s	NA	2 mins (end of each superset)	8/10

🧘‍♂️ Strength and Mobility Session

This session combines active-dynamic and active-static stretches to improve strength while increasing your range of motion. Each movement should be performed slowly and with control, allowing your muscles to move through their range without causing pain. 🚫

🔑 Key Tips for Success

🚫 No Pain, No Pinching: Avoid any sensations of pain or discomfort in your joints while stretching.
Active Engagement: Contract muscles to pull yourself into each stretch—this activates reciprocal inhibition, helping lengthen the stretched muscle while also strengthening it.
Patience is Key: Progress in range of motion takes time. If you’ve hit a plateau or feel you’ve reached a significant range, speak to your coach for guidance on adding intensity or adjusting your routine.

💡 Remember, gains in flexibility and mobility are slow but steady. Consistency and proper technique are your best tools for progress!

⏱ Workout Companion & Progress Tracker

I personally use Lattice Training’s app, but you can simply use your phone’s timer app to track the timing, and notes app to track progression on sets.

Exercise 1: 🐎 Horse Stance Reps – Weighted

Stand with your feet in a wide stance, approximately 5 to 7 steps apart. Squat down slowly, keeping your torso upright and your knees pushed outward. Add weight to increase intensity as needed. If your hips drop below knee level, move to a wider stance for more range.

Tempo: 3 seconds lowering, 2 seconds pause at the bottom, 2 seconds lifting, 1 second pause at the top.
Focus on maintaining a controlled tempo throughout the movement. 🏋️‍♂️