What about static stretching?

Avoid long static holds (>30s) before power production, as it can temporarily reduce strength. Save static stretching for post-workout to calm the nervous system.

Do I need to do this on upper body days?

You can abbreviate the hip/ankle work, but thoracic spine and shoulder mobility (Movements 4 & 5) are crucial for bench pressing and overhead work.

5‑Minute Mobility That Actually Helps

Stop wasting 20 minutes foam rolling before you even touch a weight. Most "mobility routines" are just procrastination.

Real pre-lift mobility should be dynamic, specific, and fast. Its goal is to increase body temperature, lubricate joints, and prime your nervous system for the specific patterns you're about to load.

Do this exact sequence once before your first work set. It takes 5 minutes.

The Routine at a Glance

Move	Target Area	Time
1. Light Cardio	General Body Temp	60s
2. Cat-Cow	Spine Segmentation	30s
3. Deep Squat Hold	Hips, Knees, Ankles	60s
4. Spiderman Lunge	Hip Flexors, T-Spine	60s
5. Overhead Squat	Shoulders, Core	60s
6. Ankle Rocking	Dorsiflexion (Squats)	30s

Step-by-Step Guide

1. Light Cardio (30-60 seconds)

Goal: General body temperature increase.
Don't overthink this. Jog in place, do some jumping jacks, or hit the rower. You just want to break a light sweat and get your heart rate up.

2. Cat-Cow (30 seconds)

Goal: Spine segmentation and thoracic extension.
Start on all fours. Inhale, arch your back, and look up (Cow). Exhale, round your spine, tuck your chin, and push the floor away (Cat).

3. Deep Squat Hold / Prayer Squat (60 seconds)

Goal: Open hips, knees, and ankles.
Drop into a deep squat. Keep your heels down. Place your hands in a prayer position and use your elbows to pry your knees outward. Keep your chest tall.

4. Spiderman Lunge with T-Spine Rotation (60 seconds)

Goal: Hip flexor length and thoracic rotation.
Start in a push-up position. Step your right foot outside your right hand. Squeeze your left glute to open the hip. Reach your right arm to the sky, following your hand with your eyes.

5. Overhead Squat with PVC/Broomstick (60 seconds)

Goal: Total body integration and shoulder mobility.
Grab a PVC pipe or broomstick with a wide snatch grip. Lock it out overhead. Squat as deep as you can while keeping the bar over your mid-foot.

6. Half-Kneeling Ankle Dorsiflexion (60 seconds)

Goal: Ankle range of motion (crucial for squat depth).
Get into a half-kneeling position. Keep your front heel flat on the ground. Drive your front knee forward over your toes.

What's Next?

After this 5-minute flow, move directly to your specific warm-up sets.

Empty bar x 10 reps
50% of working weight x 5 reps
70% of working weight x 3 reps
First Work Set

Save the long, static stretching sessions for your off-days or post-workout. Right now, you're here to lift.

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FREQUENTLY_ASKED_QUESTIONS

It is optional. Foam rolling can temporarily increase range of motion, but it doesn't 'break up' fascia. 30 seconds on a tight spot is fine, but don't spend 20 minutes on it.