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Mobility

Mobility Flow

Mobility keeps training sustainable. Slow big ranges beat rushed stretches before max lifts.

Train in ShadowFitAll guides

Setup

  • 5–15 minutes, warm or as its own session.
  • Calm breathing; discomfort OK, sharp pain not.
  • Focus: hips, T-spine, shoulders, ankles.

Execution

  • Hold or flow 3–5 breaths per position.
  • Quality of path over ego ROM.
  • Keep regenerative after heavy days.
  • Log time + RPE in ShadowFit as mobility.

Common mistakes

  • Forcing into pain
  • Checkbox 20-second stretches only
  • Cold max stretching before heavy lifts
  • Never rotating patterns

Progressions

  • Daily short pre-lift routine
  • Longer sessions on rest days
  • Rotate with yoga / martial forms