Wrestling Flexibility & Mobility Practice Plan for 13 to 15 Year Olds

The routine matured: ranges loaded, positions specified, recovery integrated. February's benders never skipped November; this is November's session.

Cat-cows, hip circles, squat-to-stands, arm circles, two easy lunges per side. The daily's spine assembles.

The loaded ranges: deep squat holds with reaches (a minute total, breathing conducted), Cossack squats (the lateral range under control, six slow per side), low-lunge rotations (five per side), the pigeon's careful introduction (the glute's deep stretch, 45 seconds per side, ease-led). Wrestling's hip vocabulary, spoken fluently.

The mat's exact asks: the SPRAWLED hip opener (the hip flexor's long stretch from the sprawl's shape, 45 seconds per side), the seated ride rotations (the top game's spine, slow twists, five per side), the half-split's hamstring honesty. Positions the sport bills; ranges pre-paid.

The rotation bank: towel pass-throughs (slow, honest width), the whizzer-range wall stretch (the arm's overhead-behind reach met gently at a wall or frame, 30 seconds per side), prone swimmers (five slow rounds), thread-the-needles (45 per side). The shoulders that survive seasons get built in these fifteen minutes, weekly, forever.

The safe versions at strength: glute bridge marches, single-leg bridges (five per side), hollow holds (45 seconds, twice), the thoracic bridge progression (hips pressing high, shoulders and hands carrying, the neck eternally resting: the full neck-bridge stays a coached mat skill, restated without apology). Posture strength that arch-adjacent positions spend.

The daily's recovery half taught: the short evening sequence recited (five shapes, ten minutes, most days), mobility's scheduling stated (after hard sessions as the bridge, never skipped in heavy weeks: heavy weeks need it doubled), and the long easy closer: legs up the wall or child's pose, three minutes of conducted breathing. The book takes the day's ranges and the week's plan.

What to watch today: the daily dying in busy seasons. Teenage schedules eat the routine exactly when loads peak (the precise weeks it matters most), and the taught defense is the SHORT version: five shapes, ten minutes, non-negotiable, survives anything. February's benders are November's ten-minute keepers; the book's streak column knows.