[{"data":1,"prerenderedAt":735},["ShallowReactive",2],{"lexique-en-mobility":3,"lexique-all-en":375,"lexique-trans-en-mobility":729},{"id":4,"title":5,"body":6,"description":365,"extension":366,"lang":367,"letter":368,"meta":369,"navigation":370,"path":371,"ref":12,"seo":372,"stem":373,"__hash__":374},"lexique/lexique/en/mobility.md","Mobility",{"type":7,"value":8,"toc":353},"minimark",[9,13,18,29,51,54,57,60,65,68,101,103,107,160,162,166,170,173,177,180,184,187,191,194,198,201,203,207,210,279,281,285,288,308,310,313,315,319,336,338,342],[10,11,5],"h1",{"id":12},"mobility",[14,15,17],"h4",{"id":16},"definition","Definition",[19,20,21,24,25,28],"p",{},[22,23,5],"strong",{}," is the ",[22,26,27],{},"ability of a joint to actively move through its full range",", with control, stability, and strength. It combines 3 components:",[30,31,32,39,45],"ul",{},[33,34,35,38],"li",{},[22,36,37],{},"Flexibility",": muscle and connective tissue length",[33,40,41,44],{},[22,42,43],{},"Motor control",": ability to move precisely",[33,46,47,50],{},[22,48,49],{},"Joint stability",": hold at end range",[52,53],"blockquote",{},[19,55,56],{},"💡 Mobility ≠ flexibility. You can be very flexible (passive) but have limited mobility if you lack control or strength at end range.",[58,59],"hr",{},[61,62,64],"h3",{"id":63},"why-mobility-is-crucial","Why mobility is crucial",[19,66,67],{},"5 major reasons:",[30,69,70,77,83,89,95],{},[33,71,72,73,76],{},"✅ ",[22,74,75],{},"Technical performance",": clean execution of deep squat, deadlift, etc.",[33,78,72,79,82],{},[22,80,81],{},"Injury prevention",": fewer compensations, less wear",[33,84,72,85,88],{},[22,86,87],{},"Muscle recruitment",": more range = more muscle activated",[33,90,72,91,94],{},[22,92,93],{},"Posture",": better daily carriage",[33,96,72,97,100],{},[22,98,99],{},"Longevity",": lasting practice of strength training",[58,102],{},[61,104,106],{"id":105},"mobility-vs-flexibility-vs-suppleness","Mobility vs Flexibility vs Suppleness",[108,109,110,125],"table",{},[111,112,113],"thead",{},[114,115,116,120,122],"tr",{},[117,118,119],"th",{},"Concept",[117,121,17],{},[117,123,124],{},"Example",[126,127,128,140,150],"tbody",{},[114,129,130,134,137],{},[131,132,133],"td",{},"Suppleness",[131,135,136],{},"Passive muscle length",[131,138,139],{},"Touching toes in flexion",[114,141,142,144,147],{},[131,143,37],{},[131,145,146],{},"Passive joint range",[131,148,149],{},"Assisted splits",[114,151,152,154,157],{},[131,153,5],{},[131,155,156],{},"Active range + control + strength",[131,158,159],{},"Loaded deep squat",[58,161],{},[61,163,165],{"id":164},"key-joints-in-strength-training","Key joints in strength training",[14,167,169],{"id":168},"_1-hips","1. Hips",[19,171,172],{},"Crucial for squat, deadlift, hip thrust. Often stiff from prolonged sitting.",[14,174,176],{"id":175},"_2-ankles","2. Ankles",[19,178,179],{},"Limited dorsiflexion = no deep squat, knee issues, compromised technique.",[14,181,183],{"id":182},"_3-shoulders","3. Shoulders",[19,185,186],{},"Mobility essential for overhead press, pull-ups, snatch and clean (Olympic lifting).",[14,188,190],{"id":189},"_4-thoracic-spine","4. Thoracic spine",[19,192,193],{},"A stiff thoracic ruins posture, high-bar squat, bench press.",[14,195,197],{"id":196},"_5-wrists","5. Wrists",[19,199,200],{},"Often neglected but essential for front squat, bench press, Olympic lifting.",[58,202],{},[61,204,206],{"id":205},"_10-minute-mobility-routine","10-minute mobility routine",[19,208,209],{},"To do daily or as warm-up:",[108,211,212,222],{},[111,213,214],{},[114,215,216,219],{},[117,217,218],{},"Exercise",[117,220,221],{},"Duration",[126,223,224,232,240,248,255,263,271],{},[114,225,226,229],{},[131,227,228],{},"World's greatest stretch",[131,230,231],{},"3 reps per side",[114,233,234,237],{},[131,235,236],{},"Cat-cow",[131,238,239],{},"10 reps",[114,241,242,245],{},[131,243,244],{},"Thoracic rotation",[131,246,247],{},"10 per side",[114,249,250,253],{},[131,251,252],{},"90/90 hip mobility",[131,254,247],{},[114,256,257,260],{},[131,258,259],{},"Couch stretch",[131,261,262],{},"1 min per side",[114,264,265,268],{},[131,266,267],{},"Wall ankle mobilization",[131,269,270],{},"15 reps per side",[114,272,273,276],{},[131,274,275],{},"Dead hang",[131,277,278],{},"30s",[58,280],{},[61,282,284],{"id":283},"how-to-progress-in-mobility","How to progress in mobility",[19,286,287],{},"3 effective levers:",[30,289,290,296,302],{},[33,291,72,292,295],{},[22,293,294],{},"Regular work",": 10-15 min daily > 1h weekly",[33,297,72,298,301],{},[22,299,300],{},"Loaded end-range work",": deep squats, RDL, weighted dips",[33,303,72,304,307],{},[22,305,306],{},"Specific methods",": FRC, Kinstretch, Yoga, Animal Flow",[52,309],{},[19,311,312],{},"💡 Best mobility comes from working full range WITH load. Deep squat builds more hip mobility than 100 passive stretches.",[58,314],{},[61,316,318],{"id":317},"common-mistakes","Common mistakes",[30,320,321,324,327,330,333],{},[33,322,323],{},"❌ Confusing flexibility and mobility",[33,325,326],{},"❌ Doing static stretches thinking it's mobility",[33,328,329],{},"❌ Skipping mobility work when in a hurry",[33,331,332],{},"❌ Not training stability at end range",[33,334,335],{},"❌ Ignoring a stiff joint hoping it'll resolve itself",[58,337],{},[61,339,341],{"id":340},"key-takeaways","Key takeaways",[19,343,344,345,348,349,352],{},"Mobility is ",[22,346,347],{},"the invisible foundation of performance",". 10-15 min daily targeted at your key joints (hips, ankles, shoulders, thoracic). ",[22,350,351],{},"Work full range with load",". Without mobility, you plateau fast. With good mobility, you progress longer, further, injury-free.",{"title":354,"searchDepth":355,"depth":355,"links":356},"",2,[357,359,360,361,362,363,364],{"id":63,"depth":358,"text":64},3,{"id":105,"depth":358,"text":106},{"id":164,"depth":358,"text":165},{"id":205,"depth":358,"text":206},{"id":283,"depth":358,"text":284},{"id":317,"depth":358,"text":318},{"id":340,"depth":358,"text":341},"Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","md","en","M",{},true,"/lexique/en/mobility",{"title":5,"description":365},"lexique/en/mobility","uqOwBywfTw0hAuyR3VoGW_yWr1pWJz3JpGvk_fNsjfc",[376,380,384,388,392,396,400,404,408,412,416,420,424,428,432,436,440,444,448,452,456,460,464,468,472,476,480,484,488,492,496,500,504,508,512,516,520,524,528,532,536,540,544,548,552,556,560,564,568,569,573,577,581,585,589,593,597,601,605,609,613,617,621,625,629,633,637,641,645,649,653,657,661,665,669,673,677,681,685,689,693,697,701,705,709,713,717,721,725],{"title":377,"description":378,"slug":379},"AMRAP - As Many Reps/Rounds As Possible","AMRAP is a high-intensity training format: do as many reps or rounds as possible in a fixed time. CrossFit favorite.","amrap-as-many-reps-rounds-as-possible",{"title":381,"description":382,"slug":383},"ATP (Adenosine Triphosphate)","ATP is the universal energy currency of the body. Every muscle contraction, every cellular function depends on it.","atp-adenosine-triphosphate",{"title":385,"description":386,"slug":387},"Abduction","Discover what abduction is in bodybuilding, this movement which moves a limb away from the central axis of the body to develop the stabilizing muscles.","abduction",{"title":389,"description":390,"slug":391},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":393,"description":394,"slug":395},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":397,"description":398,"slug":399},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":401,"description":402,"slug":403},"Anabolic window","The anabolic window is the post-workout period considered ideal for nutrition. The reality: it's much longer than thought.","anabolic-window",{"title":405,"description":406,"slug":407},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":409,"description":410,"slug":411},"BCAA","BCAAs are 3 essential branched-chain amino acids: leucine, isoleucine, valine. Discover their real usefulness, timing, and whether you actually need them.","bcaa",{"title":413,"description":414,"slug":415},"BMI","BMI (Body Mass Index) is a quick health screening tool, but it doesn't account for body composition. Limited but useful.","bmi-body-mass-index",{"title":417,"description":418,"slug":419},"BMR","BMR (Basal Metabolic Rate) is your resting metabolism — the calories burned just to stay alive. Learn how to calculate and optimize it for your fitness goals.","bmr",{"title":421,"description":422,"slug":423},"Body fat percentage","Body fat percentage measures the share of fat in your total body mass. A key indicator of body composition.","body-fat-percentage",{"title":425,"description":426,"slug":427},"Body recomposition","Body recomposition is gaining muscle and losing fat at the same time. Possible but slow — discover the conditions for success.","body-recomposition",{"title":429,"description":430,"slug":431},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":433,"description":434,"slug":435},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":437,"description":438,"slug":439},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":441,"description":442,"slug":443},"Calorie deficit","A caloric deficit means consuming fewer calories than you burn. It's the only proven mechanism for fat loss. Learn how to set yours up properly.","calorie-deficit",{"title":445,"description":446,"slug":447},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":449,"description":450,"slug":451},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":453,"description":454,"slug":455},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":457,"description":458,"slug":459},"Concentric (Phase)","The concentric phase is the lifting movement, where the muscle shortens under load. It's the active phase that produces force.","concentric-phase",{"title":461,"description":462,"slug":463},"Creatine","Creatine is the most studied supplement in sports nutrition, proven to boost strength, power and muscle mass. Learn dosage, timing and real benefits.","creatine",{"title":465,"description":466,"slug":467},"Cutting","A cutting phase is a period of caloric deficit aimed at losing fat while preserving muscle. Discover how to do it without losing your hard-earned gains.","dried",{"title":469,"description":470,"slug":471},"DOMS (Delayed Onset Muscle Soreness)","DOMS is the muscle soreness that appears 24-72h after exercise. Discover its causes, how to manage it, and what it really means for your progress.","doms-delayed-onset-muscle-soreness",{"title":473,"description":474,"slug":475},"Deload","Deload is an active recovery week where you intentionally reduce volume and intensity to allow your body to fully recover and come back stronger.","deload",{"title":477,"description":478,"slug":479},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":481,"description":482,"slug":483},"EMOM - Every Minute On the Minute","EMOM (Every Minute On the Minute) is a training format where you start a set at the top of each minute and rest until the next.","emom-every-minute-on-the-minute",{"title":485,"description":486,"slug":487},"Eccentric (Phase)","The eccentric phase is the lowering movement, where the muscle lengthens under tension. It's the most damaging phase and the key driver of hypertrophy.","eccentric-phase",{"title":489,"description":490,"slug":491},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":493,"description":494,"slug":495},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":497,"description":498,"slug":499},"Fibers","Muscle fibers are the cells that make up muscle. Two main types — Type I (slow) and Type II (fast) — define your physical potential.","fibers",{"title":501,"description":502,"slug":503},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":505,"description":506,"slug":507},"Foam rolling","Foam rolling is a myofascial self-massage technique to release muscle tension. Find out how to use it effectively to improve recovery and mobility.","foam-rolling",{"title":509,"description":510,"slug":511},"For Time","For Time is a training format where you complete a fixed amount of work as fast as possible. Race against the clock.","for-time",{"title":513,"description":514,"slug":515},"Full Body","A full body program trains all major muscle groups in each session, 2-4 times per week. Ideal for beginners and strength training.","full-body",{"title":517,"description":518,"slug":519},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":521,"description":522,"slug":523},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":525,"description":526,"slug":527},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":529,"description":530,"slug":531},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":533,"description":534,"slug":535},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":537,"description":538,"slug":539},"Lipids (Fats)","Lipids are essential for hormone production and vitamin absorption. Discover your needs, the right sources and their role in bodybuilding.","lipids-fats",{"title":541,"description":542,"slug":543},"Macrocycle","A macrocycle is the global organization of your training over 3-12 months. The highest level of periodization, your annual game plan.","macrocycle",{"title":545,"description":546,"slug":547},"Macronutrients (Macros)","Macronutrients are the 3 main types of nutrients: proteins, carbohydrates and lipids. Their balance is crucial for performance and body composition.","macronutrients-macros",{"title":549,"description":550,"slug":551},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":553,"description":554,"slug":555},"Mass gain","Mass gain (or bulk) is a controlled caloric surplus phase aimed at building muscle. Discover how to do it without gaining excess fat.","mass-gain",{"title":557,"description":558,"slug":559},"Meal timing","Meal timing is the strategic distribution of your meals around training and through the day to optimize performance and recovery.","meal-timing",{"title":561,"description":562,"slug":563},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":565,"description":566,"slug":567},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":5,"description":365,"slug":12},{"title":570,"description":571,"slug":572},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":574,"description":575,"slug":576},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":578,"description":579,"slug":580},"Muscular endurance","Muscular endurance is a muscle's capacity to sustain repeated or prolonged contractions without excessive fatigue. Foundation of many sports.","muscular-endurance",{"title":582,"description":583,"slug":584},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":586,"description":587,"slug":588},"NEAT","NEAT is the energy you burn through all your daily activities outside of training. The most underestimated lever of your body composition.","neat",{"title":590,"description":591,"slug":592},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":594,"description":595,"slug":596},"Passive recovery","Passive recovery links on complete rest to allow the body to regenerate. Find out when and how to use it effectively.","passive-recovery",{"title":598,"description":599,"slug":600},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":602,"description":603,"slug":604},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":606,"description":607,"slug":608},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":610,"description":611,"slug":612},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":614,"description":615,"slug":616},"Progressive overload","Progressive overload is the foundational principle of training: gradually increasing the demand on your muscles to keep gaining strength and size.","progressive-overload",{"title":618,"description":619,"slug":620},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":622,"description":623,"slug":624},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":626,"description":627,"slug":628},"Push/Pull/Legs (PPL)","The Push/Pull/Legs program divides the workout into 3 types of sessions: push (chests/shoulders/triceps), pull (back/biceps) and legs. Optimal for all levels with frequency 2x/week per muscle.","push-pull-legs-ppl",{"title":630,"description":631,"slug":632},"RIR","RIR (Reps in Reserve) measures how many reps you have left before failure. Modern, intuitive tool to manage intensity.","rir-reps-in-reserve",{"title":634,"description":635,"slug":636},"RPE","RPE (Rate of Perceived Exertion) is a 1-10 scale to measure subjective effort. Essential tool for managing intensity.","rpe-rate-of-perceived-exertion",{"title":638,"description":639,"slug":640},"Range of motion (ROM)","Range of motion (ROM) is the amplitude through which a joint or muscle can move during an exercise. Crucial for hypertrophy and joint health.","range-of-motion-rom",{"title":642,"description":643,"slug":644},"Repetitions (Reps)","A rep is one complete execution of an exercise. The rep range determines whether you primarily develop strength, hypertrophy, or muscular endurance.","repetitions-reps",{"title":646,"description":647,"slug":648},"Rest","Rest between sets is critical and depends on the goal. Strength: 3-5 min. Hypertrophy: 1-3 min. Endurance: 30-60 sec.","rest",{"title":650,"description":651,"slug":652},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":654,"description":655,"slug":656},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":658,"description":659,"slug":660},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":662,"description":663,"slug":664},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":666,"description":667,"slug":668},"Split (Split program)","A split workout involves dividing muscle groups over different days. The classic split trains each muscle once a week for 5-6 days.","split-split-program",{"title":670,"description":671,"slug":672},"Strength Training","Strength training aims to develop maximal strength using heavy loads (80-95% of 1RM) with few repetitions (1-6 reps).","strength-training",{"title":674,"description":675,"slug":676},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":678,"description":679,"slug":680},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":682,"description":683,"slug":684},"TDEE","TDEE (Total Daily Energy Expenditure) represents your total daily energy expenditure. Find out how to calculate it precisely to optimize your results.","tdee",{"title":686,"description":687,"slug":688},"TUT - Time Under Tension","TUT (Time Under Tension) measures the total time the muscle is under load during a set. Key variable for hypertrophy.","tut-time-under-tension",{"title":690,"description":691,"slug":692},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":694,"description":695,"slug":696},"Tempo - Execution speed","Tempo is the controlled speed of each phase of a movement. Powerful tool to maximize stimulus and control.","tempo-execution-speed",{"title":698,"description":699,"slug":700},"Training density","Training density measures the amount of work done per unit of time. Increase it to boost intensity and metabolic stress.","training-density",{"title":702,"description":703,"slug":704},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":706,"description":707,"slug":708},"Training intensity","Bodybuilding intensity measures the difficulty of the effort. Find out how to calculate it with % of 1RM, RPE, and RIR.","training-intensity",{"title":710,"description":711,"slug":712},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":714,"description":715,"slug":716},"Type I muscle fibers","Type I fibers (slow-twitch) are endurance-oriented muscle fibers. Resistant to fatigue, they sustain prolonged efforts.","muscle-fibers-type-i",{"title":718,"description":719,"slug":720},"Type II muscle fibers","Type II fibers (fast-twitch) are powerful muscle fibers optimized for explosive efforts. Essential for strength and power.","type-ii-muscle-fibers",{"title":722,"description":723,"slug":724},"Upper/Lower","The Upper/Lower program divides training into upper body and lower body sessions over 4 days per week. Perfect balance between frequency (2x/week) and volume for all levels.","upper-lower",{"title":726,"description":727,"slug":728},"VO2 max","VO2 max is the maximum amount of oxygen your body can use during intense exercise. It's the gold standard of cardiovascular fitness.","vo2-max",{"de":730,"en":12,"es":731,"fr":732,"it":733,"pt":734},"mobilitaet","movilidad","mobilite","mobilita","mobilidade",1784214982721]