Stretching isn’t one thing. Use dynamic mobility to prepare tissues for force and position, and use static work to unwind after intensity. Pairing the right routine with HIIT protects performance and reduces nagging aches.
Before hard sessions (10–12 minutes)
- Flow 1 (hips/ankles):
- 60 s world’s greatest stretch (each side)
- 60 s ankle rocks (knee over toes) + calf pulses
- 10 Cossack squats focusing on depth and hip shift
- Flow 2 (thoracic/shoulders):
- 8–10 prone swimmers (slow)
- 8–10 band pull‑aparts + 8–10 banded dislocates
- 10 wall slides with rib control
- Movement primers:
- 10 empty wall balls (tempo) + 10 smooth Ski pulls + 10 lunge steps
After hard sessions (8–12 minutes)
- Static hold sequence:
- 90 s hip flexor stretch (each side)
- 90 s seated forward fold (hamstrings)
- 60 s figure‑four (glutes) + 60 s adductor stretch
- 60 s lat stretch against wall or post
- Breathing: 3–5 minutes to nasal‑downshift (4‑4‑4‑4 box breathing)
Weekly plan
- 2 x mobility blocks on non‑HIIT days (15–20 minutes): hips, ankles, t‑spine
- Microdoses daily: 2–3 movements (2 minutes total) after showers or coffee
Common mistakes
- Aggressive static stretches before max power efforts—save static for post‑session.
- Rib flare and low‑back extension to “fake” overhead range; keep ribs stacked.
- Chasing extreme range instead of control in the range you actually use.
Self‑tests to track progress
- Overhead squat with dowel: depth and torso angle
- Ankle dorsiflexion wall test: centimeters from wall without heel lift
- Shoulder wall slide: ability to keep forearms/hands on wall without rib flare
Bottom line Pair dynamic mobility before intensity and static holds after. Keep it short, consistent, and targeted to positions you need for sleds, lunges, and wall balls.
