The following exercises are for educational purposes only. Three Storm Fitness, LLC takes no responsibility for any harm done while attempting any of the exercises listed on this site. 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: 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 |