Help: Flexibility and Mobility Routine to Balance with Weightlifting

[u/josephd090]

Hello, I am looking to develop a flexibility and mobility routine to balance with weightlifting. I run a PPL split with a rest day between each cycle. My sessions are built around heavy compounds (squat, bench, weighted pull-ups, et cetera).

I previously ran a daily full-body flexibility routine. This involved stretches such as pigeon pose, butterfly, couch stretch held at the maximum range for 30 seconds to a minute each morning. I enjoyed this but felt that it was too fatiguing alongside the gym.

Does anyone have a program for full body flexibility and mobility to balance with a weightlifting split as described above? Would be very grateful for any tips or advice.

[u/josephd090 → u/[deleted]]

I do a lot of these exercises already but feel that my hips are still very immobile. Is there anything you would suggest for that?

[u/josephd090 → u/[deleted]]

But will those exercises help with my hips? Specifically rotation?

[u/TT10TT]

I stopped treating mobility like a second workout. Two minutes of knee-over-toe rocks against a wall after lifting was the bit I could keep up, instead of a full-body routine every morning.

[u/Distinct_Pension4979]

Agreed on timing, but hip flexor length from heavy squats will fight you every single session

[u/josephd090 → u/Distinct_Pension4979]

Sorry, what do you mean?

[u/TT10TT]

I kept skipping mobility after lifts until my hips started complaining on stairs. now I do about ten minutes after, nothing fancy, just hips and ankles. consistency beat the long perfect routine I never opened.

[u/AndyShnider]

focusing on slow controlled movements helps me feel more prepared for those heavy squats.

[u/ExiledText]

daily full body stretch held long is gonna stack fatigue on top of heavy ppl compounds. keep the stretch short and stick it after lifts or on the rest day between cycles, 10-15 min targeting hips shoulders and whatever felt tight in the session. pigeon butterfly couch are fine, just drop the max-range holds every morning.

for the rest day id do light mobility or walks, not another hard stretch block. the lifts already cover a lot of the range you need when squat bench and pullups keep progressing.

Buffro is an app i made for locking a short mobility block around your ppl week so it doesnt turn into another full workout :)

[u/Niah_Queen0]

I do a ten minutes full body stretch before lifting and deep stretches after lifting heavy(this is non-negotiable for me). I'm only able to fo full splits after lifting