Control beats circus range
Move only as far as you can reverse without a hitch. Shoulder CARs (slow circles) and 90/90 hip switches look modest on camera and do more than dropping into a pancake stretch you cannot stand up from.
Two rounds is enough. Save longer flows for rest days if you like them.
Add these before lifting days
- Slow shoulder circles — 5 each direction
- 90/90 hip transitions — 5 each side
- Wall slides for the upper back — 8 reps
Pair mobility with strength
A mobile hip that cannot squat or hinge is only half trained. After mobility, do a few sit-to-stands or light rows so the new range has a job.
A joint that locks, clicks with pain, or swells after these drills is telling you to stop and get it checked.
