Squat Mobility Program
The Mobile Athlete: Physical Therapy + Performance
Football , Soccer, Weightlifting, Baseball , Olympic Lifting, Marathon, Strength & Conditioning, Mobility, Basketball, Volleyball, Lacrosse, GolfUnlock your full squat potential with our 4-Week Squat Mobility Program, designed by a Doctor of Physical Therapy to help you move better, feel stronger, and squat deeper, safely.
This program is built to keep your hips, knees, and ankles healthy so you can train longer, recover better, and improve overall mobility. Whether you’re an athlete looking to enhance performance or someone who simply wants to move more freely, this program is for everyone.
What you'll get:
-3 sessions per week focused on ankle, knee, and hip mobility
-Improve squat depth, stability, and control
-Reduce stiffness and keep your joints healthy
-Track your progress directly in the TrainHeroic app
With a one-time payment of $250, you’ll receive lifetime access to the full program through TrainHeroic, where you can log workouts, follow guided sessions, and see your mobility improve over time.
Take the first step toward stronger, healthier movement, your future squats will thank you!
A
Lateral Banded Hip Opener
1 x 1:00
B
Posterior Banded Hip Opener
1 x 1:00
C
Prying Goblet Squat Hold
1 x 1:00
A
Quad Release with Lax Ball
1 x 1:00
B
Adductor Smash
1 x 1:00
C
Anterior Banded Hip Opener
1 x 1:00
A
Banded Ankle DF Mobilization
1 x 1:00
B
Calf Smash with Lax Ball
1 x 1:00
C
Lateral Tibial Glide
1 x 1:00
A
Lateral Banded Hip Opener
1 x 1:00
B
Posterior Banded Hip Opener
1 x 1:00
C
Prying Goblet Squat Hold
1 x 1:00
A
Quad Release with Lax Ball
1 x 1:00
B
Adductor Smash
1 x 1:00
C
Anterior Banded Hip Opener
1 x 1:00
A
Banded Ankle DF Mobilization
1 x 1:00
B
Calf Smash with Lax Ball
1 x 1:00
C
Lateral Tibial Glide
1 x 1:00
A
Lateral Banded Hip Opener
1 x 1:00
B
Posterior Banded Hip Opener
1 x 1:00
C
Prying Goblet Squat Hold
1 x 1:00
A
Quad Release with Lax Ball
1 x 1:00
B
Adductor Smash
1 x 1:00
C
Anterior Banded Hip Opener
1 x 1:00
A
Banded Ankle DF Mobilization
1 x 1:00
B
Calf Smash with Lax Ball
1 x 1:00
C
Lateral Tibial Glide
1 x 1:00
Dr. Shawn Daniel
DN Cert, BFRT Cert, Founder & Lead Physical Therapist
You have two non-renewable resources - your time and your health. Don't waste either.
Get Squat Mobility Program
Erin B.
Mom of 2, former collegiate rower
Verified Athlete"I've never been more holistically well. I rehabbed a back injury with The Mobile Athlete and then moved into their strength training. Having the programming ready for me means I am consistent in my strength training, and I've never felt stronger"
Joshua S.
Triathlete
Verified Athlete"Adding strength and mobility training has elevated my performance. I raced double the number of events in 2024 than in years prior, including a PR at the Ironman 70.3 World Championships and qualified for the Ironman and 70.3 World Championships for 2025, all while staying healthy and injury-free."
Hayden C.
Junior Elite Golfer
Verified Athlete"The personalized training plan has not only improved my performance in Golf, but it’s also kept me motivated and accountable. I’m seeing consistent progress and feel more confident in my abilities!"
Luke R.
D-1 Lacrosse Athlete
Verified Athlete"I love having my training ready for me whenever I open my app. It has been a total game changer."
