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Learn Everything About Mobility Once For Life (Free Course) — Key Takeaways

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Learn Everything About Mobility Once For Life (Free Course)

Gym Free19mSep 27, 2026

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Use a three-phase stretch cycle—contract the opposing muscle to pull deeper for 5 seconds, fully relax for 5 seconds, then contract the stretched muscle to push out—repeated 5–10 times to unlock real mobility gains.

Key takeaways

3-Phase stretch protocol: pull deeper 5s, relax 5s, push out of stretch — repeat 5-10x per exercise

3-Phase stretch protocol: pull deeper 5s, relax 5s, push out of stretch — repeat 5-10x per exercise

  • Uses reciprocal inhibition (activating glutes to relax groins) and PNF-based contraction-relaxation
  • Each round should get deeper if the stretch is working; if not, change setup/leverage

Elevated hips fix most stretch positioning errors when groin/external/internal rotation is lacking

Elevated hips fix most stretch positioning errors when groin/external/internal rotation is lacking

  • For butterfly, pigeon, 90/90 internal rotation: raise hips with blocks so femurs approach horizontal
  • Standing pancake/straddle beats seated when hip range prevents torso leverage

Single-leg good morning concentrates all torso weight onto one hamstring — no extra dumbbells needed

Single-leg good morning concentrates all torso weight onto one hamstring — no extra dumbbells needed

  • Keep the non-working foot down only for balance, drive through the stretching leg when standing up
  • Maintain flat or even arched back throughout; rounding the back releases all hamstring tension

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In this video

  1. 1mDemystifying Mobility Training
  2. 1mFull ROM Strength Movements Are Best
  3. 2mHorse Stance Cossack Squat
  4. 2mSplit Squat
  5. 3mStraight Leg Deadlift
  6. 3mThe Nervous System
  7. 4mWays to Affect The Nervous System
  8. 6mHow To Decide What Stretch Is Best For You
  9. 6mLeverage Is The Key
  10. 8mFollow The Stretch
  11. 8mThe 3 Step Process
  12. 9mThe Butterfly Stretch
  13. 9mStep 1 - Pull
  14. 10mReciprocal Inhibition
  15. 10mStep 2 - Relax
  16. 11mStep 3 - Push
  17. 12mHow Stretching Should Feel
  18. 12mStep 4 - Check In
  19. 13mHamstring Stretching
  20. 14mPancake Stretch
  21. 15mPigeon Stretch
  22. 17mQuad And Hip Flexor Stretch
  23. 18mInternal Rotation Stretch
  24. 19mClosing Thoughts

“Mobility training is basically the inverse of that. We're trying to teach the body how to relax a muscle, to give less stimulus.”

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