Mobility Shoulder and Hip

APH-Powerhouse Training- Owner Dani Fuertes

Coach

Dani Fuertes

Welcome to the Mobility Program! Here we are going to dial down on making sure our body is able to move and not be so tight. Mobility tends to be something most people do not do. Have you heard “My back is tight”, “My hips feel tight at the bottom of a squat”. That happens a lot when I start off with clients. So my goal is to have you being able to move and not be stiff. I hope you enjoy the program. Email me if you have questions or want a customize program.

$25

Get Mobility Shoulder and Hip

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Mental Exercises

Structured mental training exercises to cultivate your inner strength

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.

Equipment

Required

Gym

Sample Week

Week 1 of 4-week program

Monday

Mobility Shoulder & Hip Series | Day 1

All 4's Bench Shoulder External

3 x 12

90/90 Hip Opener

3 x 12

Banded Shoulder Internal Rotation

3 x 12

All 4's Bench Leg/hip External Rotation

3 x 12

Pronated Arm Lift

3 x 12

Box Pigeon Stretch

3 x 12

Wednesday

Mobility Shoulder & Hip Series | Day 2

90/90 Sit up

3 x 12

Hand on Elbow Internal/External Rotation

3 x 12

Squat Mobility

3 x 12

L-Sit Leg lifts

3 x 12

Shoulder Horn Rotator Cuff

3 x 12

Glute Activation

3 x 12

Friday

Mobility Shoulder & Hip Series | Day 3

All 4's Shoulder Rotation against wall

3 x 12

Hip Wide Rockers

3 x 12

Pronated Arms All Around

3 x 12

Adductor Rock Hip

3 x 12

Banded Shoulder Internal Rotation

3 x 12

Figure 4 Contour

3 x 12

Coach

More from APH-Powerhouse Training- Owner Dani Fuertes

Dani Fuertes

Played D1 Water Polo at Siena College. Also played for Puerto Rico's Junior National Team PAN AM & World Championship. Played High School Varsity Water Polo from 6-12 grade. Was Senior Captain and help lead team to States mulitple years. Winning Sophomore Year. Been training athletes since 2019. From lower school to college, to club sports. I want to help any and all athletes.