The following exercises are for educational purposes only. Â Three Storm Fitness, LLC takes no responsibility for any harm done while attempting any of the exercises listed on this site. Â Have fun!
How to Use the Table Below:
First method: Choose 2-4 exercises from the Weakness Protocol column to go after weak/pain points.
Second method: Search the table using the Search tool in the upper right, or browse the Tags column to find the right exercises.
Third method:Â Just pick an exercise at random and go nuts!
By the way, many of the exercises below (and a ton more) can be found in Dr. Kelly Starrett’s Becoming a Supple Leopard. It’s my go-to guide for all things mobility:
Grab a copy!
| Video | Exercise | Weakness Protocol | Tools | Tags |
|---|---|---|---|---|
| Figure 4 Hamstring and Hip Stretch Series | Hamstrings/Hips/Back | Nothing | Hamstrings, Hips, Lower Back | |
| Third World Squat for Time | Hips/Ankles/Back | Nothing | Hips, Lower Back, Ankles, 10 minute squat test, deep squat | |
| Toe Manipulation | Foot/Ankle | Nothing | Toes | |
| Lacrosse Ball Foot Smash | Foot/Ankle | Lacrosse Ball | Feet, toes, lacrosse ball, smash, plantar fasciitis, arches, arch | |
| Inside Heel Smash | Foot/Ankle | Lacrosse Ball | Feet, heel bone, medial heel, arches | |
| Inside Ankle Ball Whack | Foot/Ankle | Lacrosse Ball | Ankle bone, heel, arches, feet | |
| Ankle Circles and Alphabet Drill | Foot/Ankle | Nothing | Ankle strength, ankle range of motion | |
| Plantarflexion Stretch | Foot/Ankle | Nothing | plantarflexion, top of the ankle, top of the foot | |
| Posterior Tibialis Smash | Knees | Lacrosse Ball | shin muscle, flat feet, arches, shin bone muscle | |
| Calf and Heel Cord Stretch | Knees | Nothing | calves, Achilles tendon, ankle dorsiflexion, knee pain | |
| Bone Saw Anterior Tibialis Smash | Knees | Foam Roller, Lacrosse Ball | shin bone muscle, shin muscle, shin splints | |
| Calf and Heel Cord Smash | Knees | Foam Roller, Lacrosse Ball | calves, dorsiflexion, knee pain | |
| Suprapatellar Pouch Smash | Knees | Lacrosse Ball | knee cap, knee pain, top of knee | |
| Behind the Knee Smash | Knees | Lacrosse Ball | Knee pain, posterior knee pain, calves, calf | |
| Hip Socket Smash | Hips | Lacrosse Ball | Hip pain, hip mobility, TFL, hip flexors, femur | |
| Hip Stretch from the Floor | Hips | Nothing | Hip socket stretch, hip mobility, hip extension, external rotation, internal rotation | |
| Hamstring Lax Ball Smash | Low Back | Lacrosse Ball | Hamstrings, box smash, tight hamstrings | |
| Glute Smash | Low Back | Lacrosse Ball | glutes, piriformis, gluteus medius, low back pain | |
| Couch Stretch | Low Back | Nothing | hip flexors, iliopsoas, psoas, low back pain | |
| Hip Adductor Smash | Hips | Foam Roller, Lacrosse Ball | VMO, inside of quads, groin, knee pain | |
| Global Quad Smash | Knees | Foam Roller, Lacrosse Ball | quadriceps, knee pain, quads | |
| QL Smash | Low Back | Lacrosse Ball | quadtratus lumborum, low back pain, side of back | |
| Global Gut Smash | Low Back | Play Ball | vagus nerve, stomach, low back pain | |
| Pelvic Reset Drill | Low Back | Nothing | Pelvis, hips, hip balance, low back pain | |
| Thumb Smash | Wrists | Lacrosse Ball | thumb pain, wrist pain, base of thumb | |
| Forearm Stack and Smash | Elbows/Forearms | Lacrosse Ball (2) | forearm pain, tennis elbow, forearm extensors, carpal tunnel | |
| Forearm Extensor Smash | Elbows/Forearms | Lacrosse Ball | forearm pain, tennis elbow, forearm extensors, carpal tunnel | |
| Lying Tricep Smash | Elbows/Forearms | Lacrosse Ball | triceps, back of arm, golfer's elbow, golfers elbow | |
| Wrist Mobilization Drill | Wrists | Nothing | wrist pain, stiff wrists, handstands | |
| Internal Shoulder Rotation Mobilization | Shoulders | Nothing | internal shoulder rotation, rotator cuff | |
| Blue Angel Smash on Wall | Shoulders | Lacrosse Ball | chest, shoulder, front deltoid, pectoral major, pectoral minor, internal shoulder rotation | |
| Lying Blue Angel Smash | Shoulders | Lacrosse Ball | chest, shoulder, front deltoid, pectoral major, pectoral minor, internal shoulder rotation | |
| Lat Smash on Wall | Shoulders | Lacrosse Ball | Latissimus dorsi, back muscle, armpit, overhead reach | |
| Lying Lacrosse Ball Lat Smash | Shoulders | Lacrosse Ball | Latissimus dorsi, back muscle, armpit, overhead reach | |
| Rotator Cuff Smash | Shoulders | Lacrosse Ball | external shoulder rotation, external rotation, shoulder pain | |
| Lying Trap Smash | Shoulders | Lacrosse Ball | Trapezius, traps | |
| Lying Scapula Smash | Shoulders | Lacrosse Ball | Scapular mobility, supraspinatus, infraspinatus, shoulder blade, upper back pain | |
| Posterior Shoulder Capsule Mobilization | Shoulders | Kettlebell, Dumbbell | rear deltoid, shoulder pain, a/c, ac joint | |
| Trap and First Rib Smash | Shoulders | Lacrosse Ball | trapezius, a/c, ac joint, internal rotation | |
| Thoracic Spine Double Lacrosse Ball Smash | Shoulders | Lacrosse Ball (2) | upper back, upper spine | |
| Back of the Neck Smash | Neck/Head | Lacrosse Ball | neck pain, headaches, posterior neck pain | |
| Collarbone Smash | Neck/Head | Lacrosse Ball | front of the neck, around the neck, neck pain, headaches | |
| https://www.youtube.com/watch?v=wLcjv79lyJY | Jaw Smash | Neck/Head | Lacrosse Ball | jaws, jaw muscle, headaches |
| Temple Smash | Neck/Head | Lacrosse Ball | jaw, headaches |