Shoulders, Hips and Spine Mobility

Chiron Applied Health and Performance

Mobility

Coach

Patrick Hageman

This 5 week series has something to do every day, some sessions will take less than 10 minutes but on class day they average 50 minutes. This program is made to expand your range of motion and control over your whole body with a specific focus on hips, spine,and shoulders.

Sometimes on-line classes can feel a little impersonal. This series is recorded to feel like you are participating in class with the people in attendance.

The goal in each class is to train the joint for the specific thing we are trying to focus on, not replicate the position of the instructor. In these classes there are not poses to master, the only thing to be mastered is yourself.

Coach Patrick works to offer variations on each setup so you can find the right position for you to get the work done.

Participants in the classes range from 20's to 70's. There is positive work to be done at any age and ability level.

$15

Get Shoulders, Hips and Spine Mobility

Improved Joint Health

Healthy Joints require movement. This program will teach you one of the best exercises you can do to maintain the health of your joints as well as improve recovery time. Controlled rotations contract the deepest layer of tissue in your joints to provide oxygen rich blood and nutrients.

Performance

You can't move where you can't move. When your spine does spine things, your hips do hip things, and your shoulders do shoulder things, your body can perform at its maximum potential. Increased strength at end ranges and odd positions. Improved tissue resilience allows for even more positive adaptations to training. Whether it's a longer drive, more playtime with your kids, or more gym stuff.

Mobility

Mobility is a buzz word in our industry. However, this program will actually actively improve the usable space in your joints. You will be able to move more, do more and with less aches and pains than ever before.

Features

Programming 7 days per week

There is programming 7 days per week. Whether its 10 min or an hour each day will contribute to your success

Mental Exercises

Each rep improves your brain's communication with your body and your own awareness of changes in your body

Full Video Sessions

Join a class of people like yourself who are looking to improve their mobility and strength.

Detailed, expert instruction

Each class is intended to leave you feeling more educated about your body and empowered to take control of your health

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Leave comments, ask questions, and follow along all through an app.

Equipment

Recommended

Yoga mat, blocks, a chair

Sample Week

Week 1 of 5-week program

Sunday

Full Morning Routine

Full Morning Routine(Guided Session)

1 x 20:00

Monday

Shoulder Internal Rotation

Shoulder Internal Rotation Class

1 x 52:00

Tuesday

Do your CARs every day

Neck CARs

1 x 6 @ 3

Spine CARs

1 x 6 @ 3

Scapula (Shoulder Blade) CARs

1 x 12 @ 3

Shoulder CARs

1 x 12 @ 3

Elbow CARs

1 x 12 @ 3

Wrist CARs

1 x 12 @ 3

Standing Hip CARs

1 x 6 @ 3

Knee CARs

1 x 12 @ 3

Ankle CARs

1 x 12 @ 3

A10

Cat Cow

1 x 3 @ 3

Wednesday

Hip Internal Rotation

1 x 55:00

Thursday

Do your CARs every day

Neck CARs

1 x 6 @ 3

Spine CARs

1 x 6 @ 3

Scapula (Shoulder Blade) CARs

1 x 12 @ 3

Shoulder CARs

1 x 12 @ 3

Elbow CARs

1 x 12 @ 3

Wrist CARs

1 x 12 @ 3

Standing Hip CARs

1 x 6 @ 3

Knee CARs

1 x 12 @ 3

Ankle CARs

1 x 12 @ 3

A10

Cat Cow

1 x 3 @ 3

Friday

Spine Flexion and Extension

1 x 57:00

Saturday

Do your CARs every day

Neck CARs

1 x 6 @ 3

Spine CARs

1 x 6 @ 3

Scapula (Shoulder Blade) CARs

1 x 12 @ 3

Shoulder CARs

1 x 12 @ 3

Elbow CARs

1 x 12 @ 3

Wrist CARs

1 x 12 @ 3

Standing Hip CARs

1 x 6 @ 3

Knee CARs

1 x 12 @ 3

Ankle CARs

1 x 12 @ 3

A10

Cat Cow

1 x 3 @ 3

Coach

More from Chiron Applied Health and Performance

Patrick Hageman

FRCms, FRAs, Kinstretch For the last six years Patrick has dedicated himself to learning side by side with his clients. Through thousands of hours of in-session experience and continuing education, Patrick works to distill complex concepts into actions with clients from 14-70 years old.

Customer Reviews

Overall Rating

Shoulders, Hips and Spine Mobility

Join Today!