Zeus Mobility Protocol

Do daily, preferably in the morning or before training. All movements are active mobility unless otherwise noted.

Time Requirement: 10 min.

Body Area	Exercise	Time	Notes
🧠 Neck & Spine	Controlled Neck CARs	30s	Slow circles, full range, both directions
🏛️ Thoracic Spine	Cat-Cow to Thoracic Opener	1 min	Add rotations (thread the needle variation)
🦍 Shoulders	Shoulder CARs (Controlled Articular Rotations)	1 min	Controlled circles, both arms
🏹 Scapula	Scapular Wall Slides	1 min	Keep ribs down, scapula glides on ribcage
💪 Elbows/Wrists	Wrist Cars + Prayer Stretch	1 min	Include wrist extension + rotation
🕊️ Hips	90/90 Hip Switches + CARs	2 min	Deep hip internal + external rotation
⚡ Hip Flexors/Quads	Couch Stretch (active pulses)	1 min each leg	Stay tall, glute tight
🦶 Ankles & Calves	Knee-Over-Toe Ankle Rocks	1 min	Drive knee forward over big toe actively
🌪️ Full Chain Flow	World's Greatest Stretch (Dynamic)	1 min	Lunge + T-spine twist + hamstring shift