Fitness
Movement Prep Mobility Injury Prevention Stack
Movement prep mobility injury prevention stack sequences ankle test, hip CARs, thoracic rotation, and band external rotation in eight to twelve minutes—layered warm-up before sport or heavy lifting.
Movement prep mobility injury prevention stack sequences ankle dorsiflexion test, hip CARs, thoracic rotation drill, and shoulder band external rotation in eight to twelve minutes before sport or lifting—each layer addresses a common failure point. Order general to specific: ankle rocks, hip circles, open-book, band cuff, then pattern rehearsal.
Skip layers your session does not stress. Log the stack on travel weeks when equipment is minimal—a band and wall suffice.
Stacks are habits, not guarantees; load management still matters.
Common questions
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What order should mobility prep follow?
Ankle and hip first, thoracic rotation next, shoulder cuff last, then sport-specific rehearsal—about eight to twelve minutes total for most gym sessions.
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Can I shorten the stack on time-crunch days?
Yes—hit the joints stressed that session: legs need ankle and hip; push day needs thoracic and band cuff. One minute per layer beats skipping entirely.
Related terms
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