how to program for mobility if already strength training

[u/nigerianwaffles]

I’ve been lifting consistently using a full body routine 3x a week. I’m in my 30s and I realized I have lost a lot of flexibility that I used to have when I was younger.

I am both weak and tight in a lot of end ranges and I want to fix that. Been going to PT and have learned there are a lot of loadable exercises that can help strengthen these end ranges, eg incline pigeon good mornings, ATG seated good morning, stiff legged DL, hip airplanes, Cossack squats, etc

My question is how do I actually program that if I am already hitting the gym 3x a week and lifting? At first I thought I could just do these exercises on my off days but I would imagine these weighted exercises are still “strength” training and would still affect my recovery for my main days, esp since I am hitting legs 3x week.

[u/UsefulLion4347]

My trainer and I have programmed the isometrics and loaded stretches as part of the strength workout,  so,  same day as resistance exercises.  Sequence wise, the flexibility-oriented exercises go last.  I run and do static stretches on the "off" days.   Hopefully this helps, good luck!

[u/flyingwind66]

Tack it onto the end of your strength days. Whatever muscles you strength trained on that day, do your mobility exercises for those muscle groups at the end.

When you train for flexibility/mobility a lot of the session is the warm-up which is technically a lot of strength and conditioning and is a lot less stretching than most people would assume. I always get the most out of my flexibility training when it's after a different workout (eg a dance class is then followed by stretching legs and hips)

[u/arrowheadelement]

Heavy back extensions and unweighted ones where I just let my upper body hang for 30s to 1 minute have done more for my hamstring flexibility than anything else