A 20–30 min flow run on the two quasi-rest days (Wednesday — Mobility, Core & Neck and Sunday — Mobility, Core & Neck), with a mini-version as a warm-up before lifts. Built on Knees Over Toes end-range work + the book's strength-through-stretch philosophy.
Principle: load the stretch. Passive stretching fades; strengthening the lengthened position (Jefferson curl, ATG split squat, RDL ROM, German hang) makes mobility stick.
Lower body
**Backward Sled Drag / backward walk** — 3–5 min · knees, warm-up for everything.
ATG-style deep squat hold — 2 × 30–60 s · sink ass-to-grass, pry knees out, chest tall.
**ATG Split Squat (bodyweight)** — 2 × 8–10 / leg · hip-flexor + knee end range.
Couch stretch — 2 × 30–60 s / side · rear foot up a wall, hips forward · quad + hip flexor.
Pigeon / 90-90 hips — 1–2 min / side · hip rotation.
Pancake + pike — 2 × 30–60 s · seated wide and straddle folds · hamstrings/adductors. Progress by reaching and holding under light tension.
Spine
Jefferson Curl — 3 × 5–8, light, very slow · roll-down through the whole spine with a light DB/KB · the book's #1 low-back bulletproofer and a serious hamstring stretch.
Cat–cow + thoracic openers — 1–2 min.
Upper body (for the skills)
German hang (rings) — 2 × 20–40 s · deep shoulder extension · directly preps Front Lever / Muscle-Up (Rings). Start partial, ease in.