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0:22 Ankle Mobility Test
- Use a wall to help you test yourself
- Start with foot touching wall
- Attempt to move your knee to touch the wall while tracking knee over your foot
- Heel has to be planted the entire time to pass this
- Slightly move foot away from wall as you complete each distance
- Minimum Requirement:
- Fist distance away from foot to wall

1:42 Can Weightlifting Shoes Help???

2:24 Ankle Mobility Exercises
- Myofascial Release
- Using a ball or barbell, roll bottom of foot slowly back and forth
- 30 - 60s each
- Repeat again with calves
- Loaded Combat Stretch
- Keep foot flat
- Use light weight on top of knee
- Track knee over your foot
- Keeping heel planted
- Hold position for a few seconds and reset

4:40 Hip Mobility Exercise 1 (Hamstring Stretch)
- Sit on the ground with legs extended and spread wide
- Keeping knees pressed down
- Pointing your toes towards the sky
- Stay upright
- Place hands on the floor and reach out for the bar pulling it towards you maintaining body position
- 2 Reps of 30s holds
- Minimum Requirement:
- 3 Fists/Knuckles away from the bar

6:24 Hip Mobility Exercise 2 (90/90 Variation)
- Start seated with knees bent & feet slightly outside hip width
- Stay upright & reach both hands in front of body
- Shoulder height
- Rotate over to one side into 90/90 position
- Allow both knees to come down
- Press knees & feet into floor
- Pulling toes towards your shins
- Hold & tense body for a few seconds and then switch sides
- 3 Sets of 20 reps
- Upper Limit
- Start with as many reps as you can control (before failure) & build from there

7:22 Overhead/Thoracic Mobility Exercise 1 (Cat/Cow Exercise)
- Start in a 4 pt. position
- Hands underneath shoulders
- Feet against wall
- Tighten your core and round your back slowly into cat position
- Maintaining feet and shoulder position
- Drop back down & retract scapula into cow position
- 3 Sets of 20 reps

8:16 Overhead/Thoracic Mobility Exercise 2
- Start in 4 pt. position
- Hold a light dumbbell in one hand on the floor in front of you with palm facing up
- Set knees slightly outside shoulder width
- Pointing toes away from body
- Grip dumbbell & drop shoulder in-line with hand
- Stretching forearm & lats
- Switch sides
- Breath controlled throughout movement

9:06 Mobility Under Load (SOTS Press)
- USE A BARBELL OR BROOMSTICK ONLY
- Start Light
- Grip bar with a snatch grip
- Hands gripping the bar wide away from midline
- Hold bar behind the neck
- Press bar above head from behind the neck
- IF you feel PAIN, STOP & revisit shoulder mobility
- Focus on controlling bar returning down slowly
- Squat halfway into bottom position
- Repeat press
- Make sure to control upright position as you increase range of motion before you progress
- Slowly progress into a deep squat
- Forcing knees out over your toes


Thank you to Sonny for filming this video, be sure to check out his content here:
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“Mobility For Olympic Weightlifting with Olympian Sonny Webster | EPISODE 1”
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