Firstly, do your mobility work as your warmup for your training sessions! This works as mobility work increases joint ROM whilst also increasing body temperature if done in a circuit style. I hear people say they do their mobility right after their workouts. I think that's pretty stupid, since 9/10 people will skip post-workout stretching since they are already tired and just want to leave. Here is a basic starter mobility routine that works for anyone who olympic lifts:
1. Barbell Front Rack Wrist Stretch
2. Cable Lat Stretch
3. Banded Dislocates
4. Quad Nordics
5. Side Splits
6. Deep bodyweight squat for 3-5 mins
Secondly, rehab and prehab work should be done separate to your workout entirely. Putting rehab work as part of the workout itself tends to decrease the amount of effort put towards it. Therefore, I think that by separating the rehab work to be done later in the day apart from training, athletes focus on it more, thus making the rehab work more effective. Obviously, if your rehab work is for just one joint, you could probably just do it with your workout. But for someone like me or other more advanced lifters who have multiple pains, rehab work can actually take up to 20 minutes, so it is better if done separately from training.
Here is my rehab protocol. I have never had any serious injuries, but my main problem areas are my shoulders/rotator cuffs and knees, which are frequently fatigued:
1. Side Plank
2. Overhead Walks
3. Band Facepulls
4. Tibialis Raise
5. Banded Side Walks
6. Soft Tissue Work (Foam Rolling, mainly the T spine)
Note: If you do not have equipment at home to do your rehab, and do not want to travel to the gym twice in one day, then add your rehab to your warmups.
These are all the additional protocols an athlete requires.
~ Prem
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