This movement is very similar to a dead hang, except you'll be varying the grip/hand placement.

You'll need a straight pull up bar, rings, or an assisted pull-up station. First hand position is a shoulder-width grip. Feet should be suspended and arms should be fully extended. Remember to keep your shoulder blades retracted, chest up for the duration of the movement.

Start with a 10 second hold, then relax on the ground before moving to the next set. Second hand placement: wide grip or outside shoulder width. Hold for 10 seconds in the wide grip position before resting again. Last hand placement: close grip or inside shoulder width. 10 second hold for the third and final set.

IMPORTANT: If you feel pain at all or if you aren't able to retract your shoulder blades with your body weight suspended, use a resistance band! Bands or the assisted pull-up machine can be used initially until you're able to suspend your body weight WHILE keeping your shoulder blades retracted and chest up.

For Improved Mobility:

Overhead Press

Rowing movements

Incline Pressing

Pull over movements

You’ll need a seated calf machine for this movement. Start with no added weight. Release the machine and instead of contracting up into a calf raise - drop your heels into a full stretch position. Hold for 5-10 seconds and re-set the machine.

When you add weight for the next set, choose a weight that will help you to increase the stretch but be conservative to avoid injury. In the video I finish the third/final set with a weight that I could complete 4-6 reps of calf raises with.

Remember, despite being on a calf machine, this movement helps to increase mobility and flexibility in your ankle. You shouldn’t feel a contraction in your calf during the stretch.

Start with your feet together, standing tall. Bend over as far as you’re able with your hands towards your toes. Your back WILL be rounded in this position, but with no added weight it shouldn't cause injury or discomfort. Legs should be straight but knees should not be locked out. Hold the stretch for 5 seconds before releasing back up.

For the next phase, place a 25lb plate on the ground and step on top of it - toes at the edge. Bend down again, fingertips to your toes (or further if you can). Hold for 5 seconds before releasing back up.

Repeat these steps increasing the number of plates each time. For this video I went up to three plates but you could do more/less depending on your flexibility!

Start by sitting on a flat bench with a leg on either side. Foot placement should be slightly outside shoulder width. You can choose to do this movement weighted or not. Back should be straight throughout the movement. If your mobility doesn't allow it, you may experience minimal rounding in your lower back at the full stretch.

First position is sitting straight up. If you're not using additional weight your hands can be behind your head, elbows to the side. Lower your torso down slowly and carefully, aiming to touch your chest to the bench in front of you but go as far as your mobility will allow. Hold for 2-3 seconds at the full stretch and slowly sit back up straight. That counts as one rep - repeat for 5 reps.

Dr. Jacob Harden goes over mobility tips for the Sissy Squat

Start on your side, on the floor, with your knees bent for stability. Alternatively, you could perform this lying on a bench with your lower arm hanging off the end of the bench - if you find that's more comfortable!

Hold a light dumbbell at your side, flat against your leg. Keeping your elbow straight (but not locked out) rotate your arm forward and slowly up and over your head, as far as your mobility will allow before rotating back to your starting point.

When your arm is straight up over your head, turn your palm out before continuing behind you. This will allow further rotation without causing stress/discomfort.

For Improved Mobility:
Cable and dumbbell fly variation
Behind-the-neck movements
Incline and military pressing
Straight arm pull downs
Pull overs
Pull ups

Get setup at a Lat Pull down station using a close grip or v-grip attachment. The first portion of the movement is to simply hang on the attachment with enough weight selected to support yourself.

Once you feel comfortable with that stretch, lean back until the weight stack is suspended. Shoulder blades should be stretched apart, shoulders rolled forward. As you come forward again, shoulder blades should retract and head should come forward.

Hold/pause in the forward position and hold/pause in the leaned-back position. Weight should only be heavy enough to support yourself in the upright position. Too heavy, and you could risk injury when leaning  back in the second portion of the movement.

For Improved Mobility:
Overhead Press
Behind-the-neck movements
Rowing movements
Incline Pressing
Pull over movements

Start by crouching down to a shoulder width squat (using a wall or the floor for balance). You want to be in a full depth squat, as low as you're able to go in that shoulder width stance.
 

Once in that position, slowly lean forward into your knees while keeping your feet flat on the floor. Range of motion on this will vary, but your goal is to narrow the distance between your shins and your toes. This movement is less about improving your depth, and more about the flexibility in your ankles specifically. You should feel the stretch in your shins.

Static holds at full stretch 5 seconds

The next phase of this exercise is to gradually move your feet closer together. Once you feel comfortable with the range of motion in the shoulder-width stance, try narrowing your foot placement and stretching forward again with the 5 second pauses. 

For Improved Mobility on:
- Cannon ball Leg press
- Cannon ball Squats
- Sissy Squats 

Think about this movement as a tipped-over version of the butterfly stretch. This variation allows you to keep your back straight, instead of rounding it like many people do!

Start by lying on the floor, using a pad or mat if needed. Your lower body should be making a 90 degree angle with your torso. Feet up, legs against the wall. Bend at the knees, putting the soles of your feet together. How close your heels are to your body will vary, depending on your flexibility. If you have limited flexibility, scoot your heels further away from your body (up the wall).

Once you find a comfortable foot position, place your hands on your knees and press them away slowly. 

This variation will be more difficult than the standard butterfly stretch since you don't have the option to grab onto your feet and pull your torso closer (essentially cheating the stretch). 

3 sets of 5 reps (5-10 second holds on max stretch)

For improved mobility:
-Adductor variations
-Sumo Squat
-Sumo Deadlift
-Lunges/Split Squats
 

Grab a straight pull up bar or rings, shoulder width grip. Feet should be suspended and arms should be fully extended. Keep your shoulder blades retracted, chest up. 

Start with the dead hang only, 10 second holds. Once you feel comfortable with that stretch, try pushing your head forward - hold - then back - hold. Widening your grip will increase difficulty.

Resistance bands can be used for assistance if you are unable to hold the stretch for 10 seconds.  

For Improved Mobility:
Overhead Press
Rowing movements
Incline Pressing
Pull over movements

Start in a kneeling position (all fours) with your hands and knees at equal width/spacing, palms are flat on the floor. Lean forward applying stretch to the wrist area. ONLY use a range of motion that gives a good stretch, but not pain! Once you find the stretch point, hold there.

I only do double arms on these! Based off of my body weight, doing single could apply too much pressure to the wrists. 

Once warmed up, do 3 sets of 10 second holds

For improved mobility on:
-Skull/throat crushers
-Bicep curl movements
-Pull Ups
-Reverse grip movements

Start by squatting down to a comfortable position, extending your left leg out to the side. Both toes pointed forward. You can use your hand on the floor for stability and balance. 

To get into the second position, lean your bent knee forward onto the floor/mat while turning your torso over the extended leg. Lean forward over that extended knee, like a modified hurdler stretch. Rotate back to the first position to complete the movement.

You should hold each position for 5 seconds; 3 reps of the complete movement before switching sides.

For improved mobility on:
- Squats
- Leg Press
- Sissy Squats
- Lunges