Made to Move: Training by Liam Hunn in TrainHeroic

Made to Move

Superhero Fitness

Mobility
Coach
Liam Hunn

This programme is only 15 minutes per day, everyday.

This will increase your flexibility and mobility using methods to get your body more comfortable being in uncomfortable positions which will then become more natural to you.

This programme allows you to gain more strength at an increased range of movement at the joints.

Help alleviate pain, improve posture and reduce injuries.

This programme is for anyone wanting to alleviate pain that they may be experiencing through training, for the athlete wanting to become more mobile to reduce chances of injuries and aid performance or anyone that wants to improve their range of movement.

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Increased movement
This will increase you range of movement so you move ore freely and easily through your joints and can stretch further with your muscles becoming more active whilst at its full lengthening.
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Reduce pain
Reduce chances of injuries and alleviate pain by your body feeling more comfortable as it is challenged with the demands that life brings. Being able to train pain free is something we can easily take for granted. Keep your body in check.
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Increase strength
With a greater range of movement brings the ability to be able to gain more strength. This programme will get you into positions you haven't been in before or for a very long time and building strength within your connective tissues to cope with the demand placed on them.
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Better Performance
This programme will aid in enhancing performance as mobility and flexibility is an aspect of fitness and places a MAJOR part in sporting/ life performance. A weightlifter could be extremely strong but if they lost a fraction of their mobility then they would be unable to perform well.
Features
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Band // Dumbbells // Bar // Barbell
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Sample Week
Week 1 of 6-week program
Sunday
Mobility A

A1

Front Splits (SF)

1 x 4:00

A2

Groiners (SF)

@ 1:00

B1

Chest opener band (SF)

1 x 3:00

B2

Loaded chest fly stretch (SF)

1 x 1:00

C1

Band overhead stretch (SF)

1 x 1:00

C2

Hip roll 90 90 (SF)

1 x 1:00

D1

Band Face pulls (SF)

@ 1:00

D2

Shoulder dislocates (SF)

@ 1:00

D3

Back scratch stretch (SF)

1 x 1:00

D4

Overhead Squats (SF)

@ 1:00

Monday
Mobility B

A1

The Splits (SF)

1 x 4:00

A2

Lat pull (SF)

1 x 2:00

B1

Cossack squat (SF)

@ 1:00

B2

Loaded lat stretch (SF)

1 x 1:00

C1

Frog thread the needle (SF)

1 x 1:30

C2

Band chest flye (SF)

@ 2:00

D1

Banded wrist mobility (SF)

1 x 1:30

D2

Foam roll forearms (SF)

1 x 1:00

D3

Front Squat (SF)

@ 1:00

Tuesday
Mobility C

A1

PNF hamstring banded (SF)

1 x 4:00

A2

Wall Hip flexor stretch (SF)

1 x 3:00

A3

Forward fold (SF)

1 x 1:30

B

Banded Ankle distraction (SF)

@ 2:00

C1

Downdog to Pigeon (SF)

@ 1:30

C2

Bridge reachover (SF)

1 x 1:00

D1

Romanian deadlift (SF)

1 x 1:00

D2

Gorilla squats (SF)

@ 1:00

Wednesday
Mobility A

A1

Front Splits (SF)

1 x 4:00

A2

Groiners (SF)

@ 1:00

B1

Chest opener band (SF)

1 x 3:00

B2

Loaded chest fly stretch (SF)

1 x 1:00

C1

Band overhead stretch (SF)

1 x 1:00

C2

Hip roll 90 90 (SF)

1 x 1:00

D1

Band Face pulls (SF)

@ 1:00

D2

Shoulder dislocates (SF)

@ 1:00

D3

Back scratch stretch (SF)

1 x 1:00

D4

Overhead Squats (SF)

@ 1:00

Thursday
Mobility B

A1

The Splits (SF)

1 x 4:00

A2

Lat pull (SF)

1 x 2:00

B1

Cossack squat (SF)

@ 1:00

B2

Loaded lat stretch (SF)

1 x 1:00

C1

Frog thread the needle (SF)

1 x 1:30

C2

Band chest flye (SF)

@ 2:00

D1

Banded wrist mobility (SF)

1 x 1:30

D2

Foam roll forearms (SF)

1 x 1:00

D3

Front Squat (SF)

@ 1:00

Friday
Mobility C

A1

PNF hamstring banded (SF)

1 x 4:00

A2

Wall Hip flexor stretch (SF)

1 x 3:00

A3

Forward fold (SF)

1 x 1:30

B

Banded Ankle distraction (SF)

@ 2:00

C1

Downdog to Pigeon (SF)

@ 1:30

C2

Bridge reachover (SF)

1 x 1:00

D1

Romanian deadlift (SF)

1 x 1:00

D2

Gorilla squats (SF)

@ 1:00

Saturday
Mobility A

A1

Front Splits (SF)

1 x 4:00

A2

Groiners (SF)

@ 1:00

B1

Chest opener band (SF)

1 x 3:00

B2

Loaded chest fly stretch (SF)

1 x 1:00

C1

Band overhead stretch (SF)

1 x 1:00

C2

Hip roll 90 90 (SF)

1 x 1:00

D1

Band Face pulls (SF)

@ 1:00

D2

Shoulder dislocates (SF)

@ 1:00

D3

Back scratch stretch (SF)

1 x 1:00

D4

Overhead Squats (SF)

@ 1:00

Coach
coach-avatar Liam Hunn

Owner and founder of Superhero Fitness. Strength and conditioning coach brings his experience and knowledge to this mobility programme with proven methods of increasing flexibility and mobility fast and getting us feeling more comfortable in uncomfortable positions.

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make the move to moving better

As we grow older it is very common to lose our mobility because of the demands and stress within our lives and what we do. Its time to regain your optimal movement that we were given as humans.

Get Made to Move
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FAQs
Is it really 15 mins per day?
Yes, each exercise has a set time to work for and they all add up to 15 minutes. You could spend longer on them if you wish or spread them out over the day into 5 mins x 3 for example.
Do you need to be a certain fitness level?
Nope, you perform each exercise to the range that you can manage and over time you will increase your range. Being a certain level of strength does not matter.
Do I need access to a gym?
No, all the video demonstrations are from our HQ Superhero Fitness gym. A few exercises require a band, dumbbell, barbell but you can substitute the weights with some other kind of weight as long as they can provide the load required. A power band is recommended.
Made to Move