It’s time to ask yourself…
Is the “mobility” work you are doing actually working?
You’ve spent months foam rolling, doing passive stretches. You follow instagram gurus who have all of these fancy bodyweight mobility routines. They claim that in 20 minutes you can completely rewire your posture & flexibility…
Yet you are in the exact same position week after week?
You diligently work through elaborate warm-up routines designed to "activate" and "mobilise" your body.
But you’re still tight. You’re still stiff. And you still don’t move the way you know you’re capable of.
WHY TRADITIONAL MOBILITY DOESN’T WORK
Here's why: traditional mobility work doesn't provide enough stimulus to create actual structural adaptations. You're essentially trying to reshape your body with the training equivalent of a gentle massage. It feels good in the moment, but it changes nothing long-term.
The mobility industry has convinced you that passive stretching and soft tissue work are the solutions to movement dysfunction. They're not. They're maintenance & recovery tools at best, and they keep you weak and dependent on endless sessions that never actually fix the underlying problems.
Meanwhile, the biggest changes in physique, posture, and movement quality come from one thing: building strength and muscle through full ranges of motion.
This goes completely against everything the mobility industry preaches. They want you to believe that more stretching is the answer. That you need to spend more time in passive positions. That strength training makes you "tight" and inflexible.
It's all backwards. Real mobility comes from getting strong through the ranges you want to own.
THE JACKED MOBILITY PHILOSOPHY
This is a concept I have coined myself, for 1 big reason.
When I was a professional athlete & rehabbing after my shoulder surgery, I noticed 1 major thing. Mobility drills are fucking boring. They are impossible to stick with. They lack any meaningful challenge & when I worked as a Physiotherapist earlier in my career, I would prescribe mobility drills & clients simply wouldn’t do them…
So I had to get clever.
And what I developed was a philosophy around mobility training, postural correction & overall flexibility development.
I asked myself: “What if I could make clients more mobile whilst allowing them to do enjoyable training.”
So I ended up blending bodybuilding & muscle development, with mobility. For example, I would give clients specific bicep & tricep exercises that also mobilised their shoulders, spine & posture. Every man loves getting a hall of fame pump through their arms, so it is far easier to stick to long term.
So the philosophy is simple. Get jacked & mobile simultaneously. And this article is going to show you exactly how to do this.
WHERE THIS IS INTEGRATED INTO THE LETHAL PROTOCOL
In order to maximise your training efficiency, and make it as high ROI as possible, the jacked mobility exercises are embedded into the Anabolic Protocol.
This is integrated AFTER our raw strength & explosive power training (which should be completed when as fresh as possible).
The primary purpose of placing the jacked mobility circuits here is to:
Work on specific injury areas
Work on postural issues (forward neck, shoulder pain, knee pain etc).
Create muscle growth through time under tension + metabolic build up.
Work 9-15 rep ranges to develop slow twitch, endurance based muscle fibres.
JACKED MOBILITY
EXERCISE EXAMPLES
To see this concept in action, this section will not only cover some examples of how to apply this jacked mobility concept, but I have a 3 phase downloadable asset to complete arm training which will also build shoulder & spine durability, flexibility & overall aesthetics through the entire arm.
PROTRACTION ROW (9-12 REPS)
This is one of the best ways to develop shoulder blade protraction, which will unstick a lot of the issues that come with constantly having your shoulders ‘back & down’, with squats, deadlifts, bench pressing & basically any compound gym lift you complete.
EXTREME ISOMETRIC PUSH UP (30-90 SEC)
This will not only give you lethal tier shoulder mobility, but one of the craziest chest pumps of your entire life.
COSSACK SQUAT (8-12 REPS TOTAL)
Chronically tight hips & groins are a huge limiter to running, martial arts (e.g kicking), and almost all side to side lateral movements in any athletic activity.
Utilising a cossack squat not only lengthens the groin, but opens up the hips & strengthens the stabilisers of the hips (glute medius & adductors).
THE JACKED MOBILITY ARM PROTOCOL
I’ve designed a 12-week training cycle that applies everything you’ve learned and teaches your how to train your arms whilst building a mobile spine & shoulders. This system is broken into 4-week blocks, each meticulously crafted to build strength, resilience, and performance step by step.
HOW TO USE THE PROTOCOL
Before diving in, it’s essential to understand why you’re training this way and how each session fits into the bigger picture. That’s why I’ve included:
Video Tutorials: Detailed walkthroughs of every movement pattern and session type, ensuring you execute the program with precision and confidence.
Progression Guidelines: Clear instructions on how to advance through the phases and adapt the program to your unique needs.
DOWNLOAD THE PROTOCOL
HOW TO GET STARTED
Step 1: Watch the video tutorials.
Understanding the principles behind the protocol will amplify your results. Don’t skip this step—it’s the difference between following a program and mastering one.
Step 2: Download the Protocol.
Click the button below to access the complete, editable training cycle. Track your progress, customise your sessions, and start building shoulders that dominate.
Download by clicking the button below:
