Mobility Focus 4 (Phoenix Wright)
Science Behind the Plan:
"Mobility is the foundation of all functional movement," explains Phoenix. This plan emphasizes dynamic flexibility, joint health, and movement quality while maintaining strength development. The program uses controlled tension during mobility sequences to build strength at end ranges, improving both flexibility and stability.
6-Week Program:
Week 1-2: Mobility Foundation
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Day 1: ~~ (legs, shoulders, legs, shoulders) - Dynamic mobility focus
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8 reps × 4 sets per exercise with 5-second holds at end ranges
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Day 2: wdwd (chest, core, chest, core) - Core stability focus
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12 reps × 3 sets per exercise
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Day 3: @^@^ (back, arms, back, arms) - Upper body control
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10 reps × 3 sets per exercise
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Total volume per week: =552 reps
Week 3-4: Mobility Development
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Day 1: ~d~d (legs, core, legs, shoulders, core, shoulders) - Integrated mobility
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10 reps × 4 sets per exercise with 8-second holds at end ranges
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Day 2: w@w@ (chest, back, chest, back) - Upper body mobility
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12 reps × 3 sets per exercise
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Day 3: ^d^d (arms, core, arms, core) - Core-extremity integration
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15 reps × 3 sets per exercise
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Total volume per week: =630 reps
Week 5-6: Mobility Mastery
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Day 1: ~d_~d_ (legs, core, shoulders, legs, core, shoulders) - Advanced mobility
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6 reps × 5 sets per exercise with 10-second holds at end ranges (harder variations)
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Day 2: w@^w@^ (chest, back, arms, chest, back, arms) - Flow sequences
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8 reps × 4 sets per exercise
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Day 3: _d^_d^ (shoulders, core, arms, shoulders, core, arms) - Control sequences
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10 reps × 4 sets per exercise
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Total volume per week: =612 reps