Why We "Superset" with Mobility (Part I)

Talk to any meat head in America and they will brag about how they "Superset"* nose breakers with tricep extensions.

While Advanced Training has its fair share of aspiring meat heads, we seldom perform supersets like your typical body builder, juicebag, (fill in the blank of any other name you would call a guy bigger than you at the gym ...)

In our humble world, we "superset" almost all of our movements with mobility or prehab drills.

Here is an actual example of a primary movement coupled with a mobility drill.

Movement (A) - Overhead Squat

Movement B - Wall Ankle Mobilization

As can clearly be seen, the first movement (overhead squat) is compound movement targeting the big muscle groups. The second movement (wall ankle mobilization) is an assistance movement targeting mobility in the ankles.

Now that you have seen an example of what we do, be sure to check out the next post where I talk about why we do it.

*Note: In the fitness world, many trainers would shun you if you used the term "Superset" improperly.

When a meerkat calls a compound set a superset...

A superset is when you move back and forth between exercises that target opposing primary muscle groups. A good example would be performing a preacher curl (for the biceps) and then performing a tricep extension (for the triceps - duh.) 

A compound set is when you move back and forth between exercises that target the same muscle groups. A good example of that would be what I mentioned at the beginning of this post, performing a nose breaker and then immediately moving to a tricep extension (both of which target the triceps).