BWS PROGRAMS

Mobility &
Prehab ROUTINE
MOBILITY AND PREHAB ROUTINE

TABLE OF CONTENTS

DAILY STRETCHING ROUTINE 3

CAT COW 4
WORLD’S GREATEST STRETCH 5
ASIAN SQUAT 6
HALF KNEELING THORACIC ROTATIONS 7
WALL SLIDES 8

PREHAB ROUTINE 9

(WEIGHTED) PRONE ARM CIRCLES 10

WALL SLIDES 11
BANDED HIP ABDUCTIONS 12
DEAD HANGS 13

DISCLAIMER 14

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MOBILITY AND PREHAB ROUTINE

DAILY STRETCHING ROUTINE

This PDF combines both a daily stretching routine and a 5-minute prehab routine.

Daily Stretching Routine

The daily stretching routine is designed to mobilize the key areas where most people, due to our
sedentary lifestyles, have become tight and immobile. There are 5 exercises we’ll use to do so. Each
exercise should take you about 1 minute to do, and within that minute for each exercise, try to do as
many quality reps as you can. Take it slow and focus on your form to feel the various muscles being
stretched.

EXERCISE REP. DURATION

Cat Cow 60 seconds

World’s Greatest Stretch 30 seconds per side

As many quality
reps as you can
30 seconds hold, 30
Asian Squat
seconds rock side to side

Half Kneeling
30 seconds
Thoracic Rotations

Wall Slides 60 seconds

For the best results, try to do this routine at least once a day. It can be done in the morning, during the
day as a break, at night before bed, or multiple times throughout the day. Choose whatever time you’ll
be most consistent with and stick to it! Implement this daily and you’ll feel better, your lifts will improve,
and you’ll likely soon notice an unlocking of tight and sleepy muscles that you may have never even
know existed.

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MOBILITY AND PREHAB ROUTINE

CAT COW
60 SECONDS

MAIN AREA(S) STRETCHED: START

SPINE

STEP 1
Get onto all fours with your knees under your hips and
hands under your shoulders. From here, in a gentle
motion, round your back up towards the ceiling as if
someone was pulling your mid-back up with a rope. As
you do this, take a deep breath in while tucking your
head down. Pause at the top position for 1 second. STEP 1

STEP 2
Then, exhale as you reverse this motion by now
curving your back the opposite way while lifting your
head up. Pause at the bottom position for 1 second.
Each cycle (going from up to down) should take you
about 8 seconds to do. Try to get around 7-8 cycles
within your 1 minute time frame.
STEP 2
MODIFICATIONS
If you’re having trouble nailing down this motion
though, try placing a band around your mid-back. This
will help pull your spine into the bottom position and
then give you the resistance and sensory feedback you
may need to learn how to properly round your spine
upwards.

MODIFICATIONS

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MOBILITY AND PREHAB ROUTINE

WORLD’S GREATEST STRETCH

30 SECONDS PER SIDE STEP 1

MAIN AREA(S) STRETCHED:

HIPS, ANKLES, MID-BACK

STEP 1
Get into a plank position with your hands under your
shoulders and feet together. From here, lunge forward
by bringing your right foot up as high as you can, STEP 2
ideally next to where your right hand is. You should
feel a deep stretch in your groin muscles of your front
leg and the hip flexors of your back leg as you do this.

STEP 2
Take your right hand, place it on your knee and push
your knee out and back and then forward and back a
few times to loosen up the hips and ankles. STEP 3
STEP 3
To deepen the stretch even more, drop your right
elbow as far towards the ground as you can while
rotating your upper body down towards the ground.
As you do this, try to keep your right knee pushed out
rather than letting it collapse inwards.

STEP 4 STEP 4
To now open up the mid and upper back, rotate your
entire upper body up and to the right and reach your
right arm as far overhead as you can. If you can, try to
keep your back leg as straight as possible as you do so.
Then, reach back down and repeat this for 5 quality
reps or about 30 seconds in total before switching to
the next side.
MODIFICATIONS
MODIFICATIONS
To make it easier, you can keep your leg bent or your
knee on the ground and work towards straightening it
more and more overtime.

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MOBILITY AND PREHAB ROUTINE

ASIAN SQUAT
30 SECONDS HOLD, 30 SECONDS ROCK SIDE TO SIDE STEP 1

MAIN AREA(S) STRETCHED:

HIPS, ANKLES

STEP 1
Get a rolled up towel and place your heels on it.

STEP 2 STEP 2
Using a squat stance which is typically just outside
shoulder width, squat down into however deep is
comfortable for you. Keep your chest up and try to
keep your heels down. If your heels do come up, you
can roll up the towel to make it even thicker, otherwise
that’s fine to keep your heels up if you have to.

STEP 3 STEP 3
Place your arms on the inside of your legs and use your
elbows to push your knees out. Sit in this position for
30 seconds.

STEP 4
For the next 30 seconds, move side to side to stretch
out each ankle one at a time. As you do this, avoid
collapsing your knees in and avoid pointing your feet STEP 4
too far outwards as this takes the stretch away from
the ankles. Instead, try to keep your feet angled out at
a max about 30-45 degrees out and keep each knee
inline with the outside of your toes.

MODIFICATIONS
Overtime try to get to the point where you no longer
need a towel under your heels. Also, to deepen the
stretch of the hips during the first 30 seconds, you MODIFICATIONS
can place your arms in a prayer position. Once that
gets easy, place your hands together into fists. Each
progression will open up your hips more and more by
spreading out the distance between your elbows.

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MOBILITY AND PREHAB ROUTINE

HALF KNEELING THORACIC ROTATIONS

30 SECONDS
MAIN AREA(S) STRETCHED: STEP 1
MID & UPPER BACK, CHEST, SHOULDERS

STEP 1
Get into a half kneeling position with your right leg
bent as close to the wall as you can get it, and your
left leg planted forward in a lunge position. Place
both arms directly in front of you with your right arm
making contact with the wall.
STEP 2
STEP 2
Push your right hand into the wall as you rotate your
upper body to the left, trying to reach your left arm to
the other side of the wall. As you do this, avoid rotating
at your hips and try to rotate only the upper body.

MODIFICATIONS 1
To make it easier when starting out, try moving your MODIFICATIONS 1
planted leg further away from the wall and just try to
rotate as far as you can without rotating your hips. As
this improves, try to move your leg closer to the wall
and rotate further.

MODIFICATIONS 2
To progress the exercise even further to really open up
the chest and shoulders by sliding your
hand against the wall as if you were
drawing a half moon.

MODIFICATIONS 2

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MOBILITY AND PREHAB ROUTINE

WALL SLIDES
60 SECONDS

MAIN AREA(S) STRETCHED: STEP 1

LOWER AND MID TRAPS

Now that we’ve loosened up your upper back, we will

now temporarily have the mobility we need to be
able to better activate and strengthen some of the
smaller, weakened muscles in the back. Strengthening
these muscles will help you maintain these mobility
improvements long term.

STEP 2
STEP 1
Stand with your back against a wall and contract your
abs to flatten your lower back on the wall.

STEP 2
Slide your arms up and down the wall while keeping
your lower back flat and trying to keep your arms and
hands in contact with the wall. When done properly,
you should feel a few muscles in your mid back really
light up as you raise your arms up.
MODIFICATIONS
MODIFICATIONS
To make this easier when starting out, place your feet
further away from the wall. Then overtime, try to get
your feet closer and closer to the wall while trying
your best to keep your lower back flat against the wall.
If you can’t initially keep your arms in contact with the
wall all the way through, or you can’t slide your arms
up very high at all, that’s all perfectly fine. Just focus
on improving this overtime.

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MOBILITY AND PREHAB ROUTINE

PREHAB ROUTINE
The prehab routine is designed for you to do two times per week. This can be easily done anytime at
home, on rest days with your cardio/abs routine at the gym, or can conveniently be added to after some
of your weightlifting workouts

Exercise Sets Reps Notes

Lay on floor or bench, avoid arching back, keep
(Weighted) Prone
2 10-15 arms extended, make a big circle forward and
Arm Circles
back with arms.

Avoid arching back, press arms upward, stay in

Wall Slides 2 10-15
contact with the wall.

Wrap BWS mini-band around knees, use glutes

Banded Hip Abductions 2 10-15 to push knees out, perform 1 set with torso bent
forward and 1 sent with torso bent back.

Hang onto pull-up bar with overhand grip, relax

Dead Hangs ~10-60 seconds
your whole body.

Take ~30-60 seconds of rest between each set or as needed

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MOBILITY AND PREHAB ROUTINE

(WEIGHTED) PRONE ARM CIRCLES

STEP 1

STEP 1: SETUP
Lay on the floor or ideally on a flat bench with a light
weight in each hand and your head extending off the
end of the bench. First start out with 2.5 or 5lb weight
plates in each hand, or even without any weight, to see STEP 2
if you have the strength needed to properly perform it.

STEP 2
Brace your core and squeeze your glutes. Then with
your palms facing downwards, raise your arms straight
in front trying to get them to at least parallel with your
torso. If you’re on the ground, then try to raise your
arms so they are about an inch off the ground. From
here, while keeping your arms straight, make a large
circle with your arms while rotating your hands until STEP 2
your hands meet your butt. At this point your palms
should now be facing the ceiling. From here, move your
arms back to the starting position to complete 1 full rep,
and then repeat.

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MOBILITY AND PREHAB ROUTINE

WALL SLIDES

MAIN AREA(S) STRETCHED: STEP 1

LOWER AND MID TRAPS

Now that we’ve loosened up your upper back, we will

now temporarily have the mobility we need to be
able to better activate and strengthen some of the
smaller, weakened muscles in the back. Strengthening
these muscles will help you maintain these mobility
improvements long term.

STEP 2
STEP 1
Stand with your back against a wall and contract your
abs to flatten your lower back on the wall.

STEP 2
Slide your arms up and down the wall while keeping
your lower back flat and trying to keep your arms and
hands in contact with the wall. When done properly,
you should feel a few muscles in your mid back really
light up as you raise your arms up.
MODIFICATIONS
MODIFICATIONS
To make this easier when starting out, place your feet
further away from the wall. Then overtime, try to get
your feet closer and closer to the wall while trying
your best to keep your lower back flat against the wall.
If you can’t initially keep your arms in contact with the
wall all the way through, or you can’t slide your arms
up very high at all, that’s all perfectly fine. Just focus
on improving this overtime.

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MOBILITY AND PREHAB ROUTINE

BANDED HIP ABDUCTIONS

STEP 1

STEP 1: SETUP
Using a Built With Science mini band or a mini band
of your own, wrap it around your knees and sit at the
edge of a bench with your knees together and feet just
outside shoulder width apart and toes pointed out
slightly. You can lean back and hold the bench behind STEP 2
you for support.

STEP 2: EXECUTION
Brace your core and using your upper glute muscles,
push your knees out against the band as far as you
can while keeping your feet planted. Pause at the end
position for a second or two and then bring your knees
back together before repeating for another rep.

TIPS

ADDITIONAL TIPS
If a bench isn’t available, you can do these
standing up. Stand with your feet together, knees
slightly bent and torso bent over about 20 degrees
forward. Take a step up laterally to your side using
your glutes, and then follow up with another
step laterally by the other leg. Continue walking
laterally until you perform the desired number of
reps for the one side before switching and walking TIPS
the other way.
Wrapping the band around your knees makes it
easier, and wrapping it around your ankles will
make it harder.

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MOBILITY AND PREHAB ROUTINE

DEAD HANGS

STEP 1: SETUP & EXECUTION

Simply hang onto a pull-up bar, using a overhand grip. Relax your whole body and try to stay in that
position for 10 to 60 seconds, depending on your grip strength.

STEP 1

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MOBILITY AND PREHAB ROUTINE

DISCLAIMER
The content provided in this PDF is for informa- Please note the following:
tional and educational purposes only. Jeremy
• any and all exercise that you do as a result of
Ethier is not a medical doctor, psychologist, thera-
what you read in this PDF shall be performed
pist, nutritionist, or registered dietitian. The con-
solely at your own risk;
tents of this document should not be construed
as medical, psychological, dietary, nutritional, • any and all meal plans that you follow or ad-
or healthcare advice of any kind. The contents here to as a result of what you read in this PDF
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mobility and prehab routine