Mobility & Strength 5 (Mike Johnson)

Science Behind the Plan:

"True strength requires mobility throughout the entire range of motion," says Mike. This hybrid plan focuses on developing strength at end ranges of motion to enhance functional mobility and performance. The program implements loaded mobility exercises and isometric holds at challenging positions to build both flexibility and strength.

6-Week Program:

Week 1-2: Mobility-Strength Foundation

Day 1: ~_^d (legs, shoulders, arms, core) - Lower body focus
8 reps × 4 sets per exercise with 5-second holds at end ranges
Day 2: w@_d (chest, back, shoulders, core) - Upper body focus
8 reps × 4 sets per exercise with 5-second holds at end ranges
Day 3: ~w@^_ (legs, chest, back, arms, shoulders) - Full body integration
10 reps × 3 sets per exercise
Total volume per week: =614 reps

Week 3-4: Mobility-Strength Development

Day 1: ~_^d (legs, shoulders, arms, core) - Lower body focus
6 reps × 5 sets per exercise with 8-second holds at end ranges
Day 2: w@_d (chest, back, shoulders, core) - Upper body focus
6 reps × 5 sets per exercise with 8-second holds at end ranges
Day 3: ~w@^_ (legs, chest, back, arms, shoulders) - Full body integration
12 reps × 3 sets per exercise
Total volume per week: =636 reps

Week 5-6: Mobility-Strength Mastery

Day 1: ~_^dd (legs, shoulders, arms, core, core) - Lower body focus
5 reps × 6 sets per exercise with 10-second holds at end ranges
Day 2: w@_dd (chest, back, shoulders, core, core) - Upper body focus
5 reps × 6 sets per exercise with 10-second holds at end ranges
Day 3: ~w@^_ (legs, chest, back, arms, shoulders) - Full body integration
15 reps × 3 sets per exercise
Total volume per week: =645 reps

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