Mobility Enhancement 2 (Oliver Bennett) Science Behind the Plan: "True mobility requires both flexibility and strength through a complete range of motion," explains Oliver. This specialized plan develops the specific control, stability, and active range needed for functional mobility. The program implements a combination of active and loaded mobility work to develop comprehensive movement capabilities.
6-Week Program: Week 1-2: Mobility Foundation
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Day 1: ssclr (shoulder, shoulder, chest, leg, arm) - Upper body mobility
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8 reps × 3 sets per exercise + 3 sets of controlled mobility flows (30 seconds)
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Day 2: rlbos (arm, leg, back, core, shoulder) - Supportive strength
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10 reps × 3 sets per exercise
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Day 3: ocbl (core, chest, back, leg) - Complementary mobility
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12 reps × 3 sets per exercise
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Total volume per week: =548 reps (including mobility flows)
Week 3-4: Mobility Development
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Day 1: ssclr (shoulder, shoulder, chest, leg, arm) - Upper body mobility
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6 reps × 4 sets per exercise + 4 sets of loaded mobility work (45 seconds)
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Day 2: rlbos (arm, leg, back, core, shoulder) - Supportive strength
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8 reps × 4 sets per exercise
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Day 3: ocbl (core, chest, back, leg) - Complementary mobility
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10 reps × 4 sets per exercise
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Total volume per week: =608 reps (including mobility work)
Week 5-6: Mobility Mastery
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Day 1: ssclro (shoulder, shoulder, chest, leg, arm, core) - Upper body mobility
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5 reps × 5 sets per exercise + 5 sets of advanced mobility integration (30 seconds)
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Day 2: rlbos (arm, leg, back, core, shoulder) - Supportive strength
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6 reps × 5 sets per exercise
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Day 3: ocbl (core, chest, back, leg) - Complementary mobility
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8 reps × 5 sets per exercise
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Total volume per week: =665 reps (including mobility integration)