PF
Pre-Game / Post-Gym

Stretches &
Functional Work

Mobility drills for injury prevention and functional exercises for grip, neck, and traps.

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Mobility

6 Exercises

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Functional

8 Exercises

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Duration

10-15 mins

Pre-Game / Post-Gym

Mobility & Stretches

Science-backed mobility drills to prevent injury and improve performance. Do these before sports or after lifting.

# Exercise Reps / Time Target
1

Dead Hang

 30-45 sec Shoulder Health / Spine
2

World's Greatest Stretch

 5 per side Hips / Thoracic Spine
3

Tibialis Raises

Lean butt against wall, legs straight, lift toes up

 15-20 reps Shins / Ankle
4

Single-Leg "Airplane"

Stand on one leg, hinge forward (like RDL), rotate torso open/closed

 5 per side Glute Medius / Balance
5

Copenhagen Plank (Knee)

Side plank with top knee on a bench

 15-20 sec / side Adductors (Groin)
6

Pogo Hops

Jump only using ankles (knees stiff)

 2 x 20 jumps Achilles / Tendons

Scientific Details

1. Dead Hang

Decompresses the spine (great for your height) and opens up the subacromial space in the shoulder to prevent impingement during pressing.

2. World's Greatest Stretch

The "Gold Standard" of mobility. Hits hip flexion, extension, and thoracic rotation in one move. Essential for reversing "sitting posture" before sports.

3. Tibialis Raises

Strengthens the Tibialis Anterior, the "first line of defense" against shin splints and knee pain in running sports.

4. Single-Leg "Airplane"

Crucial for sports: Stabilizes the knee and ankle to prevent ACL tears and sprains.

5. Copenhagen Plank

Research shows this drastically reduces groin strain risk in cutting sports (soccer, basketball, etc.).

6. Pogo Hops

"Stiffens" the tendon to make it more spring-like. Increases power transfer for sprinting and jumping.

Functional Training

Neck / Traps / Forearms

Build functional strength in often-neglected areas. These exercises protect your spine and improve grip for all lifts.

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Grip & Forearm Training

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Farmers Carries

The King of Grip

Equipment: Heavy Dumbbells or Kettlebells
Action: Pick up the heaviest weight you can hold with good posture. Walk laps around the PF 360 area or the yellow track.

Target: 3 sets of 60 seconds walking

Do not let the weights swing.

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Dead Hangs

Equipment: PF 360 Monkey Bars or Pull-up bar
Action: Hang freely. Keep shoulders "active" (don't let ears touch shoulders).

Target: 3 sets to failure

Hold as long as possible.

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Plate Pinches / DB Hex Holds

Equipment: Dumbbells
Action: Instead of holding the handle, hold the head of the dumbbell with your fingers spread wide (claw grip). Hold for time.

Target: 3 sets of 30 seconds

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Reverse Curl

Equipment: Cable machine (straight bar attachment)
Action: Palms facing down (pronated). Curl the bar up.

Target: 3 sets of 15 reps (Burnout)

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Wrist Rollers

The "Newspaper" Roll

Equipment: Dumbbell
Action: Sit on a bench, forearm on thigh, wrist hanging off knee. Hold a dumbbell. Curl wrist up, then extend down.

Target: 3 sets of 20 reps

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Neck & Traps

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Isometric Neck Holds (4-Way)

Equipment: Stability Ball (Swiss Ball) against a wall/pillar
Action: Place the ball against the wall at head height. Place your forehead against the ball. Lean into it gently and hold (Flexion). Repeat for the back of head (Extension) and both sides (Lateral).

Target: 3 sets of 15 seconds per side

Do not strain; just apply steady pressure.

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Dumbbell Shrugs (with a hold)

Equipment: Heavy Dumbbells
Action: Shrug shoulders to ears. Hold at the top for 3 seconds every rep.

Functional Benefit

Protects the cervical spine under load.

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Pro Tip

Add these functional exercises at the end of your regular workout, or do them on rest days. Grip and neck strength transfer to almost every lift and protect you from injury.