Range of Motion 5 (Oliver Bennett) Science Behind the Plan: "Optimal range of motion requires methodical development of end-range strength," says Oliver. This specialized plan develops the specific control, stability, and strength needed for functional mobility through complete ranges of motion. The program implements targeted exercises for end-range control while building comprehensive mobility capabilities.

6-Week Program: Week 1-2: ROM Foundation

  • Day 1: bosc (back, core, shoulder, chest) - Upper body ROM development

  • 8 reps × 4 sets per exercise with end-range emphasis

  • Day 2: rlros (arm, leg, arm, core, shoulder) - Limb mobility

  • 8 reps × 4 sets per exercise

  • Day 3: lbco (leg, back, chest, core) - Lower body ROM

  • 10 reps × 3 sets per exercise

  • Total volume per week: =616 reps

Week 3-4: ROM Development

  • Day 1: bosc (back, core, shoulder, chest) - Upper body ROM development

  • 6 reps × 5 sets per exercise with loaded end-range training

  • Day 2: rlros (arm, leg, arm, core, shoulder) - Limb mobility

  • 6 reps × 5 sets per exercise

  • Day 3: lbco (leg, back, chest, core) - Lower body ROM

  • 8 reps × 4 sets per exercise

  • Total volume per week: =620 reps

Week 5-6: ROM Mastery

  • Day 1: boscl (back, core, shoulder, chest, leg) - Upper body ROM development

  • 5 reps × 6 sets per exercise including full ROM integration

  • Day 2: rlros (arm, leg, arm, core, shoulder) - Limb mobility

  • 5 reps × 6 sets per exercise

  • Day 3: lbco (leg, back, chest, core) - Lower body ROM

  • 6 reps × 5 sets per exercise

  • Total volume per week: =690 reps