Your Training, Elevated
Mobility testing, pain management, and structured training — all in one app. Explore what Strength Academy feels like for athletes.
Test Your Mobility
Joint-by-joint assessments tailored to your sport
Mobility Assessment
Weightlifting5 joint-by-joint tests to identify your limitations
Ankle
Wall Ankle Dorsiflexion Test
Place foot 10cm from wall. Drive knee over toes without lifting heel.
Knee touches wall with heel flat
Hips
Deep Squat Hold Test
Squat to full depth, arms overhead, hold 30 seconds.
Full depth with upright torso, heels flat
Shoulder
Overhead Reach Test
Lie flat, arms overhead. Try to touch floor without arching back.
Thumbs touch floor, lower back stays flat
Thoracic Spine
Seated Rotation Test
Sit cross-legged, rotate torso to each side.
Achieve 45+ degrees rotation each side
Wrist
Wrist Extension Test
Palms on table, fingers pointing toward you. Lean back gently.
Comfortable at 70+ degrees extension
Pain Relief
300+ exercises for common aches and injuries
Pain Relief
Lower Back
Cat-Cow Stretches
3x10Alternate arching and rounding the spine on all fours
Dead Bugs
3x10 each sideMaintain flat back while extending opposite limbs
Bird Dogs
3x8 each sideExtend opposite arm and leg from all fours position
Hip Flexor Stretch
3x30s each sideHalf-kneeling stretch, squeeze glute on the trailing leg
Glute Bridge
3x12Drive hips up, squeeze glutes at the top for 2 seconds
Child's Pose
2x45sKnees wide, reach arms forward, breathe deeply
Recommended: 3-4x per week
Workout Display
See your full training day, organized by session type
Today's Training
Mon, Feb 17
Warm-up
Barbell Complex
Empty barRDL, High Pull, Muscle Snatch, OHS, BTN Press
Hip Opener
Weightlifting
Snatch
70-82%Build across sets
Clean & Jerk
75-85%Strength
Front Squat
80%Push Press
60kgAccessories
Romanian Deadlift
70kgBent Over Row
50kgCool Down
Foam Roll
Quads, IT band, thoracic spine
Static Stretching
Hip flexors, hamstrings, lats, pecs