Advanced Mobility Explored

Performance Explored

Multi-sport, Functional Fitness, Mobility, Strength & Conditioning, Strongman, Football , Baseball , Basketball, Hockey, Track & Field, Golf, Combat Sports, Youth Sports
Coach
Vernon Griffith CSCS*D

The SECOND installment of Exploring Mobility, with this six week program you will explore with more external loads, isometric exercises and dynamic movements to increase mobility to become a more durable athlete. ONLY $50 for access for a whole year!

Six weeks of daily programmed movements progressed appropriately by a certified coach.

Videos of every movement with audible and visual cues driven by an app at your fingertips.

Educational content diving deeper into some of my favorite movements to provide deeper context into the why.

$50
Get Advanced Mobility Explored
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Improve your Mobility
Learn new ways to improve mobility while having fun exploring new movements and ideas. With access to the app and program for a year there is no rush to jump to the next week if you are not ready, take your time and have the option to repeat weeks if you need to!
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Learn while you move
With so much information at our fingertips is easy to get lost without a program or understanding the why behind things. Here you will get the program as well as some of the context and "why's" behind the movements.
Features
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Programming 5 days per week
Daily mobility movements programmed appropriately progressing throughout the program
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Educational Content
Deeper dives into the context of mobility and some of my favorite movements to understand the who, what and why
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Exercise Video Guidance
Instructional videos for EVERY movement with visual and audible cues!
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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, all through an app.
Equipment
Required
An external load (kettlebell, dumbell, plate, barbell, sandbag
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Sample Week
Week 1 of 6-week program
Sunday
2021-1-18

A

Program Intro

1 x 1

B

What is Mobility?

1 x 1

C1

Shin Box Rotation

2 x 10

C2

Heel Clicks

2 x 10

C3

Hamstring to Ankle Rock

2 x 8

D1

Drop Step Squat from Elevated Surface

3 x 8

D2

Plate Kang Squat

3 x 8

D3

KB Groin Sway

3 x 8

E1

Rotating Split Squat

3 x 8

E2

Rotating Plank

3 x 6

E3

Single Leg Hinge with T Spine Rotation

3 x 8

Monday
2021-1-19

A1

Plank

2 x 1

A2

Deadbug

2 x 8

A3

Squat Roll Toes to Ankle

2 x 8

B1

Crawl to Crab with Hip Extension

3 x 5

B2

Staggered Squat Tight

3 x 8

B3

KB Deadlift with Band Rotation

3 x 6

C1

Side Mermaid

3 x 3

C2

Groin Squeeze

3 x 5

C3

Barbell FFE Zercher ISO Hold

3 x 5

Tuesday
Week 1 Day 3

A

Deeper Exploring of the Shin Box Flow

1 x 1

B

Exploring the Plank

1 x 1

C

Exploring the Deadbug

1 x 1

D

Touch up and revisit movements

1 x 1

Wednesday
2021-1-21

A1

Heel Clicks

3 x 8

A2

Pigeon Drag

3 x 8

A3

Banded T-Spine from Squat

3 x 8

B1

90/90 Tennis Ball

3 x 2

B2

Shin Box Load Downs

3 x 5

B3

Rear Foot Elevated Pendulum

3 x 8

C1

Push-up to Pike

3 x 8

C2

Hamstring Bridge with Pullover

3 x 8

C3

Lateral Squat with T-Spine Flow

3 x 8

Thursday
2021-1-22

A1

Walking Lunge with T-Spine Rotation

3 x 8

A2

Cat Camel Gyrate

3 x 6

A3

Rotating Plank with Straight Arm

3 x 6

B1

Facing Wall Hip Airplane

3 x 8

B2

Adductor T-Spine

3 x 4

B3

Low Ceiling Lunge Rocks

3 x 4

C1

Adductor Squeeze with Single Arm Pike

3 x 6

C2

90/90 Copenhagen

3 x 2

C3

Lateral Bound to Split Squat

3 x 8

Coach
More from Performance Explored
coach-avatar Vernon Griffith CSCS*D

Explorer

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Start exploring mobility today!

Today is the day, start today and have access to the program for a year, restart the program at anytime if life gets in the way or repeat the program if you want to get the most out of it!

Get Advanced Mobility Explored
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FAQs
Who is this training for?
This program is for anyone looking to become more mobile and healthier, whether it is on football field, battlefield or daily general health you can take something from this program!

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