MorrowMethod Mobility
Jack Morrow
You have in front of you an open source program written by me, Jack Morrow,
known from 2017-2020 on Instagram as “Jack the Deadlift Ripper”. At the time of this
writing, I have been coaching and competing in powerlifting for 8 years, with
interspersed experience in bodybuilding and strongman. Through my Instagram
channel, I’ve had the privilege of working with more than 750 individual athletes of all
levels. For a long time, I charged a custom programming fee for my programs, which
helped cover the cost of my time to develop the programs, critique form checks, answer
questions, and develop new and engaging content. I’ve since semi-retired from this
business model and have instead adopted an open source approach.
Under this model, I’ve released ten of my most effective and refined programs for
anyone to use in their training. It is my hope that these programs will be widely
distributed, and the same joy and progress my athletes and I have experienced will
spread through the lifting community. To find all ten of my programs, go to:
https://jackthedeadliftripper.box.com/v/freeprograms
If you find value in this program, and you too experience the joy of work and
progress as a result of these contents, consider making a donation. Any little bit helps,
whether it’s $3 for a cup of coffee or the $100 that an average program sold for when I
was actively developing this material. If you choose not to donate, consider sharing this
program with your friends! At the end of the day, if lifters hit fresh PRs, bust through
plateaus, exceed their preconceived limits, or extend their lives through sport, I’ve done
my job.
Please send any notes or donations to:
Venmo: @Jack-Morrow-4
Now on to the good stuff!
Program Name: MorrowMethod Mobility
Program Duration: N/A
Program Frequency: N/A
Required Experience: None
Important Notes: This program is plug-and-play, meaning you can
simply add it to any powerlifting program built around the squat, bench press, and
deadlift. Add it to any of the other programs I’ve built, tack it on to your current split, or
just run it as a daily mobility routine.
Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4
Before Squatting After Squatting
Foam Roll Hang from Bar
Back, glutes, hamstring, quads, calves 1 Minute - use suspension boots if possible
Alphabet Drill Pigeon Pose
Squeeze massage ball under knee and write alphabet with toes Hold for 30 seconds each side
Lateral Raises Lizard Lunge
Use light plates or dumbbells 30 seconds each side
Front Raises Lying Spinal Twist
Use light plates or dumbbells 30 seconds each side
External Shoulder Rotation Calf Wall Stretch
Use resistance band or light plate/dumbbell 15 seconds each leg
Plank Pallof Press
Hold for 30 seconds Use resistance bands or light weight on cable machine
Side-to-Side Leg Swings Goblet Squats
10 swings each leg 15 reps, light weight, focus on core/glute engagement and depth
Frog Pose Deep Lunges
Hold for 15-30 seconds Light weight, focus on core and glute engagement
Yogi Squat
Hold for 15-30 seconds
Hip Circle Clamshells
10 reps each side
Hip Circle Lateral Walks
10 in each direction
Hip Circle Glute Kickbacks
10 each side
Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4
Before Benching After Benching
Foam Roll Massage Neck and Pecs with Massage Ball
Back, glutes, hamstring, quads, calves As much as you're willing to
Neck Flexion and Extension Child's Pose
5 times each way Hold for 30 seconds
Neck Stretch Cat/Cow
Use hand to pull head toward each shoulder whilst looking forward 10 reps
PVC Pipe Passthroughs Lying Band Scapular Pull-Downs
10 reps 10 reps
PVC Pipe Around-the-Worlds Low Cable Rows
10 reps 15 reps - focus on scapular retraction
External Shoulder Rotations Arch
Use resistance band or light weight plate/dumbbells If you want one, practice it on the bench
Bear Rolls
10 reps each side
Face-Pulls
Use resistance band -10 slow reps focus on scapular retraction
Pull-Aparts Lying on Bench
10 reps with resistance band
Bulgarian Split-Squats
Bodyweight- 5 reps each leg
Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4
Before Deadlifting After Deadlifting
Foam Roll Standing Forward Hang
Back, glutes, hamstring, quads, calves 30 seconds
Frog Pose Forward Fold
30 seconds (even for conventional lifters) 1 minute
Banded Face-Pulls Lizard Lunge
10 reps focusing on scapular retraction 1 minute each side
Lat Pulldowns Lying Spinal Twist
10 reps with light weight 30 seconds each side
Hip Circle Glute Bridges Massage Glutes with Massage Ball
10 reps- squeeze glutes 1 minute
Hip Circle Lateral Leg Raises Massage Hip Flexors with Massage Ball
10 reps each leg 1 minute
Front Plank Massage Erectors with Massage Ball
Hold for 30 seconds 1 minute - roll back against ball on wall
Side Plank
15 seconds each side
Straight Leg Deadlifts
10 reps with light weight
Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4
