Conscious Mobility & Recovery: Training by Steven Lam in TrainHeroic

Conscious Mobility & Recovery

HTC Honor.The.Commitment

Olympic Lifting, Powerlifting, Basketball, Baseball , Softball, Soccer, Hockey, Football , Track & Field
Coach
Steven Lam

Do you feel stuck, tight, weak in specific areas of your body? Are you seeing a lot of social media posts on mobility movements but not sure how to step by step perform the movement or if you're not even sure you're doing it correctly? Or are you consistently training for your sport/activity but not sure how to recover?

With this Conscious Mobility & Recovery program it gives you a guide with in depth coaching videos on each movement prescribed. This ultimately will enhance your movement skills that will lead to growth in your performance, whether that be sport performance or everyday performance!

This is a five week program that that places great emphasis on the details that target the hips, thoracic spine and shoulders in a holistic manner.

It is designed to fit your needs, whether that be using this as a supplement to your own program or it can be done on it's own. This program is also another great tool that can be added to your active recovery!

AIM. COMMIT. LEARN. GROW.

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Injury Prevention
Whether participating in high performance sports or leisure activities it's important to understand your body better so injuries are reduced. Obviously, injuries can occur but when more conscious and confident movement abilities are learned it will result in a healthier outcome!
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Active Recovery
Be able to recover in an efficient manner through movement. Open up areas of the body that are causing dysfunction and activating areas of the body that needs work.
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Education
Hopefully you will learn more about your body and movement which may help with specific problems that are occurring. This will also open up more conversations for future areas of improvement and understanding where to seek aid.
Features
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Access to your coaches
Coach available for questions and concerns or further help. You are not alone!
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Programming 3 days per week
Mobility & Recovery movements to enhance movement skills. To educate and empower you towards growth in your life!
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Exercise Video Guidance
Detailed videos with instructions that will guide you through each movement.
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Delivered through TrainHeroic
No more pen and paper print outs! Using this app will make it easier to track and view movements. Meaning, more time to focus on your growth.
Equipment
Required
NO Equipment Needed
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Sample Week
Week 1 of 5-week program
Sunday
Week 1 Day 1

A1

Quadruped Thread The Needle

2 x 8

A2

Knee Hug to Curtsy Lunge

2 x 8

B1

Side Plank Rotations

2 x 8

B2

SS Windmills

2 x 8

C1

Heel to Pelvis to Lateral Lunge

2 x 6

C2

Is, Ws, Ts, Ys

2 x 5

Tuesday
Week 1 Day 2

A1

Supine Windshield Wipers

2 x 6

A2

Wall Assisted Hip Airplanes

2 x 6

B1

Downward Dog Scap Plus

2 x 8

B2

Hip Hinge Rotations

2 x 8

C1

SS Hip Flexor Open to Hinge

2 x 6

C2

SL Shoulder Figure 8

2 x 5

Thursday
Week 1 Day 3

A1

Child Pose Rotation

2 x 8

A2

FFESS Open

2 x 6

B1

Wall Angel

2 x 8

B2

Half Kneel Rotations

2 x 8

C1

90/90 Hip Flips With Reach

2 x 6

C2

Bear Crawl Plus

2 x 8

Coach
coach-avatar Steven Lam

Certified Athletic Therapist CAT(C) & Strength and Conditioning Coach CSCS

Conscious Mobility & Recovery