Movement Wellness Mobility & Beyond

Channel Your Inner Athlete

Mobility, General Fitness, Functional Training, Personal Training, Custom Programming, Multi-sport, Strength & Conditioning, Women's Training
Coach
Amanda Jessop, CSCS

Movement Wellness is a multidisciplinary approach to moving and breathing better

I have combined my knowledge of the Functional Movement Screen (GRAY COOK), my knowledge of breathing, my knowledge of ELDOA exercises, and my creativity to invent Mobility Cardio and Mobility Strength exercises.

This 6 week program includes 4 workouts a week, lasting 15-30 minutes. This program can be added to any existing programs, for athletes or fitness enthusiasts.

This program includes:

FOAM ROLLING

FMS BASED MOBILITY AND STABILITY EXERCISES FOR ALL JOINTS AND MUSCLES

MOBILITY CARDIO AND MOBILITY STRENGTH WORKOUTS

RESPIRATORY TRAINING

ELDOA EXERCISES

Benefits:

Improve mobility and stability of the ankles, T-Spine, Hips, shoulders, knees

Improve deceleration and direction changes

Improve Exercise Technique

Prevent Injuries

Improve Stride Mechanics (walk and run)

Identifies Asymmetries

Increased activation of Breathing Muscles

Improve Parasympathetic Nervous System Function

Decrease Cortisol Production

Reduce inflammation brought on by activity

Improve Posture

Relieve Chronic and Acute Back Pain

**Some proceeds will go to Lymedisease.org

$50
Get Movement Wellness Mobility & Beyond
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Improve Stride Mechanics
Improve your stride mechanics of running and walking to become faster to dominate your sport or your workout
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Improve Mobility
Improve mobility and stability of the ankles, T-Spine, Hips, shoulders, knees,
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Increase Activation of Breathing Muscles
Improve your aerobic/anaerobic systems with stronger respiratory muscles
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Prevent Injuries
Continue to excel at your sport or your workouts without costly injuries
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Improve Exercise Technique
Improve exercise technique of squats, deadlifts, and pressing exercises.
Features
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Programming 4 days per week
First 2 weeks are strictly Foam Rolling, Mobility, and Stability exercises. Then 4 weeks of Mobility Cardio and Mobility Strength exercises.
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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 coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Foam Roller // Super Band // One light/medium weight KB or DB // Timer
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Sample Week
Week 1 of 6-week program
Sunday
Mobility Cardio 1

A

Weighted Breathing-Forced Inhalation

1 x 3:00

B1

Groiner w/ Reach

B2

Child's Pose Cross Arm

C1

Rocking Adductor w/ Kick Switches

C2

Half Kneeling Hip Stretch w/ Reach

D1

Frankenstein's w/ Straight Leg Skip

D2

Pigeon Stretch w/ Jacks

E

ELDOA-For Back Pain

1 x 1:00

F

Weighted Breathing-Forced Inhalation

1 x 3:00

Tuesday
Mobility Strength 1

A

Weighted Breathing-Forced Inhalation

1 x 3:00

B1

Single Leg Squat Taps

B2

Lying Pull Downs

C1

Bridge Marches w/ Leg Pull

C2

Yoga Push Up w/ Hip Circles

D1

1-Arm Sit up w/ Hip Circles

D2

Sumo Squats w/ T-spine Reach

E

ELDOA- Forward Head/Posture

1 x 1:00

F

Weighted Breathing-Forced Inhalation

1 x 3:00

Thursday
Mobility Cardio 2

A

Half Kneeling Sky Reach Breathing (Forced Inhalation)

2 x 2:00

B1

Rolling V-Sit w/ Leg Adduction

B2

Quadruped Rotation w/ Leg Abduction

C1

Side Lying Rotation W/ Reach Sit Up

C2

Ant. Ankle Stretch w/ T-Spine Rotation

D1

Hip 90:90 Reach w/ Kicks

D2

Wall Ankle Mob

E

ELDOA-Hips

1 x 1:00

F

Half Kneeling Sky Reach Breathing (Forced Inhalation)

2 x 2:00

Saturday
Mobility Strength 2

A

Half Kneeling Sky Reach Breathing (Forced Inhalation)

2 x 2:00

B1

Reverse Lunge W/ Rotation

B2

Good Morning w/ Frankenstines

C1

Atomic Push-up w/ Hip Opener

C2

Foam Roller Knee-ins

D1

Foam Roller Bridge w/ Floor Slides

D2

Forward Lunge w/ Halo

E

ELDOA-Hamstrings

1 x 1:00

F

Half Kneeling Sky Reach Breathing (Forced Inhalation)

2 x 2:00

Coach
More from Channel Your Inner Athlete
coach-avatar Amanda Jessop, CSCS

My name is Amanda Jessop. I am a certified strength and conditioning specialist in Amarillo, TX. I specialize in the Functional Movement Screen (Gray Cook), and I write my strength and conditioning programs with an 'injury prevention' approach, including mobility, stability, and other corrective exercise strategies. I am currently taking on new athletes and fitness enthusiasts for programming

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"You Can't Stack Strength on Dysfunction"Gray Cook

I invite you to take this journey with me to Move Well, Breath Well, and BE Well!

Get Movement Wellness Mobility & Beyond
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FAQs
Who could benefit from this program?
Really ANYBODY! Athletes, weekend warriors, anyone recovering from inquires, Kids!
What are Mobility Cardio and Mobility Strength Exercises?
What I have done is taken a well known mobility exercise, and creatively added on a movement to either make it more cardio centric or strength centric
What are ELDOA Exercises?
The ELDOA exercises are myofascial stretches that lengthen the spine, improve posture, and relieve back pain. Each ELDOA exercise addresses a specific joint or spinal region
What is the FMS?
The Functional Movement Screen is a 7-part movement test that identifies asymmetries and weak links that would increase the risk of an exercise/sport related injury. Once identified, an algorithm is used to produce a correct exercise routine. This program contains many of these exercises.

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