Joint Mobility 2 (Nathan Brooks) Science Behind the Plan: "Optimal joint function requires both mobility and stability through a complete range of motion," explains Nathan. This specialized plan develops the specific joint mechanics, capsular mobility, and tissue extensibility needed for healthy joint function. The program implements a combination of mobilization techniques and controlled loading to develop comprehensive joint health.
6-Week Program: Week 1-2: Mobility Foundation
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Day 1: scrlo (shoulder, chest, arm, leg, core) - Upper body mobility
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8 reps × 3 sets per exercise + 3 sets of joint mobilization techniques (30 seconds)
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Day 2: brlsc (back, arm, leg, shoulder, chest) - Spine mobility
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10 reps × 3 sets per exercise
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Day 3: olsbc (core, leg, shoulder, back, chest) - Lower body mobility
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12 reps × 3 sets per exercise
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Total volume per week: =548 reps (including mobilization)
Week 3-4: Mobility Development
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Day 1: scrlo (shoulder, chest, arm, leg, core) - Upper body mobility
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6 reps × 4 sets per exercise + 4 sets of advanced joint techniques (45 seconds)
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Day 2: brlsc (back, arm, leg, shoulder, chest) - Spine mobility
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8 reps × 4 sets per exercise
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Day 3: olsbc (core, leg, shoulder, back, chest) - Lower body mobility
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10 reps × 4 sets per exercise
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Total volume per week: =608 reps (including mobilization)
Week 5-6: Mobility Mastery
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Day 1: scrloo (shoulder, chest, arm, leg, core, core) - Upper body mobility
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5 reps × 5 sets per exercise + 5 sets of integrated joint mobilization (30 seconds)
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Day 2: brlsc (back, arm, leg, shoulder, chest) - Spine mobility
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6 reps × 5 sets per exercise
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Day 3: olsbc (core, leg, shoulder, back, chest) - Lower body mobility
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8 reps × 5 sets per exercise
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Total volume per week: =665 reps (including mobilization)