Mobility + Flexibility
Performance Training, Inc.
MobilityYour body’s reset button—built into a simple daily plan. This program blends mobility work, flexibility training, and active recovery to help you move better and feel better. Whether you’re dealing with tight hips, limited overhead range, stiff ankles, or general soreness, each session is designed to restore motion, reduce tension, and improve control. Perfect as a standalone routine or paired with strength training.
Recovery
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Spine & Hips 1.0
2-3 Rounds: Cat-Cow – 8 reps 90/90 Hip Rotations – 8 each World’s Greatest Stretch – 6 each Glute Bridge March – 10 reps Seated Forward Fold – 30 sec Pigeon Pose – 30 sec each T-Spine Opener – 8 reps each Hip Airplanes (hands supported) – 6 each Follow along with the videos
Recovery
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Shoulders & T-Spine 1.0
Perform 2-3 Rounds: Wall Angels – 10 reps Thread the Needle – 6 each Scapular Push-Ups – 10 reps Shoulder CARs – 6 each direction Prone I-Y-Ts – 8 each Banded Pull-Aparts – 12 reps PVC Pass Through – 10 reps Band Around the World - 12reps each side Follow along with the videos
Prep
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Full Body Flow 1.0
3 Rounds of each: Inchworm - 5 reps Cobra - 30 seconds Down Dog – 30 seconds Russian Baby Maker - 8 reps Deep Squat Hold + Thoracic Reach – 30 sec Lateral Lunge w/ Overhead Reach – 8 each 90/90 Hip Switch – 8 each Standing Toe Touch to Overhead Reach – 10 reps Kneeling Hip Flexor Stretch - 30 seconds on each side Follow along with the videos
Recovery
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Hips & Hamstrings 1.0
2-3 Rounds of each: Couch Stretch – 90 sec each Hamstring Scoop – 10 each Lizard Pose – 30 sec each Jefferson Curl (BW) – 10 reps Standing Hip Circles – 6 each direction Frog Pose – 90 sec Single-Leg Glute Bridge Hold – 20 sec each Follow along with the videos
Recovery
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Ankle + Core Stability 1.0
2-3 Rounds Assisted Kneeling Ankle Dorsiflexion- 45s each side Wall Calf Stretch -45s each side Standing Ankle Circles - 15reps each side Deep Squat Hold - 30s Dead Bug – 8 reps each Bear Hold – 20–30 sec Calf Raise – 12 reps McGill Bird Dog – 8 each Follow along with the videos
Nate England
Strength & Conditioning coach helping athletes and everyday movers get stronger, faster, and more resilient. My programs are built to be challenging, adaptable, and results-driven—so you can train with purpose and crush your goals in and out of the gym.
