Mobility Blueprint
JacksonRyanFitness.com
MobilityImagine What Moving Better Could Feel Like
Imagine dropping into a squat without fighting your ankles and hips.
Rotating your body without your back tightening up.
Moving through your day without constantly thinking:
“Why am I so tight?”
Imagine sitting on the floor comfortably. Moving freely when you play sports. Feeling like your body actually does what you ask it to do.
And instead of bouncing between random stretches and mobility routines, you know exactly what you're doing every week and why you're doing it.
That's what The Mobility Blueprint is designed to help you build.
If you're tired of feeling stiff, limited, and painful, it's time to start moving how your body was designed to. This complete 12-week mobility program is designed to help you improve your flexibility, control your range of motion, and build strength through it.
Program Structure
Phase 1: Access (3 weeks): Begin building your body's stretch tolerance and improve flexibility. Learn each position and remove any compensations. You'll begin by working on the flexibility and joint range of motion needed to move more freely. The goal is simple: create more available movement.
Phase 2: Activate (3 weeks): Getting into a position is one thing. Being able to control it is another. During Phase 2, you'll shift toward more active mobility exercises designed to help you control your joints throughout the range you've developed.
Phase 3: Integrate (3 weeks): In this phase we are moving from, “can you reach the position?” to: “can you enter and leave that position while coordinating the rest of your body?” These workouts are designed to include more complex mobility exercises and will challenge you at first!
Phase 4: Strengthen (3 weeks): In this phase you will become someone who can squat, hinge, rotate, reach overhead and move through large joint excursions under load. Consider this the "bulletproofing" phase.
The Mobility Blueprint is an educational fitness program and is not intended to diagnose, treat, cure, or prevent any medical condition. If you experience pain or have an injury, medical condition, or other concern that may affect your ability to exercise, consult an appropriate healthcare professional before beginning the program.
A
Cat Cow
1 x 8
B
Calf Stretch
2 x 0:45
C
Doorway Pec Stretch
2 x 0:45
D
Kneeling Hip Flexor Stretch
2 x 0:45
E
Child's Pose with Side Reach
2 x 0:45
F
Supine Passive Hamstring Stretch
2 x 0:45
A
Cat Cow
1 x 8
B
Knee Bent Calf Stretch
2 x 0:45
C
Hip 90/90 ER Stretch
2 x 0:45
D
Kneeling Hip Flexor Stretch
2 x 0:45
E
Standing Open Book
2 x 8
F
Bench T-Spine Extension
2 x 0:45
A
Sciatic Nerve Flossing
2 x 0:45
Skill/Tech
B
Upper Body Nerve Mobility Circuit
Perform 3 rounds 10 reps on each side of the following: Median Nerve Glide Ulnar Nerve Flossing Radial Nerve Glide
C
Elephant Walks
2 x 20
D
Cat Cow
1 x 8
A
Cat Cow
1 x 8
B
Calf Stretch
2 x 0:45
C
Doorway Pec Stretch
2 x 0:45
D
Kneeling Hip Flexor Stretch
2 x 0:45
E
Child's Pose with Side Reach
2 x 0:45
F
Supine Passive Hamstring Stretch
2 x 0:45
A
Cat Cow
1 x 8
B
Knee Bent Calf Stretch
2 x 0:45
C
Hip 90/90 ER Stretch
2 x 0:45
D
Kneeling Hip Flexor Stretch
2 x 0:45
E
Standing Open Book
2 x 8
F
Bench T-Spine Extension
2 x 0:45
A
Sciatic Nerve Flossing
2 x 0:45
Skill/Tech
B
Upper Body Nerve Mobility Circuit
Perform 3 rounds 10 reps on each side of the following: Median Nerve Glide Ulnar Nerve Flossing Radial Nerve Glide
C
Elephant Walks
2 x 20
D
Cat Cow
1 x 8
A
Cat Cow
1 x 8
B
Calf Stretch
2 x 0:45
C
Doorway Pec Stretch
2 x 0:45
D
Kneeling Hip Flexor Stretch
2 x 0:45
E
Child's Pose with Side Reach
2 x 0:45
F
Supine Passive Hamstring Stretch
2 x 0:45
Dr. Jackson Adamowicz PT, CSCS
As a Doctor of Physical Therapist and Certified Strength and Conditioning Specialist, Jackson has been working with clients and patients for over 6 years to eliminate pain and optimize performance. As an avid weight lifter and runner, he suffered from many injuries before incorporating mobility work into his daily routine.
You don't need another saved Instagram mobility routine, or a list of stretches you'll try once and forget about. For the next 12 weeks, let The Mobility Blueprint tell you exactly what to do. Discover how much better your body can move when you finally
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