Athletic Mobility
Activ8 Performance
Rugby, Football , Field Sports, Mobility, SoccerUNLOCK your body with ATHLETIC MOBILITY.
When an athlete possesses good mobility, they are able to perform functional movements and own required positions in sport without limitations. This is why mobility is a key component of overall athleticism and has been shown to improve players’ performance on the field. This is because an athlete with good mobility has the ability to express more power, speed and reduce the risk of suffering an injury.
This program is a stand alone comprehensive mobility program for the SOCCER, FOOTBALL, RUGBY athlete that can be called upon in order to prepare for the upcoming season, recover from games or even for a warm-up prior to lifting to get the best from the session.
Mobility delivered at your finger tips from a professional you can trust. Videos with coaching cues that keep you on track!
Three(3) sessions a week programmed with progressions over three(3) three(3) week blocks (9 weeks) or go at your own pace until you can comfortably perform movements with ease before progressing to the next block.
A
Foam Roll (SMR)
1 x 5:00
B1
Cat-Cow
2 x 20
B2
Worlds Greatest Stretch HOLD
2 x 20
B3
Down-ward Dog
2 x 20
C1
Calf Stretch
2 x 20
C2
Knee to Wall
2 x 8
D1
Pigeon Stretch
2 x 20
D2
FFE Hip Flexor Stretch
2 x 20
D3
90/90 Hold
2 x 20
E1
Half Kneeling Adductor Stretch
2 x 20
E2
Hamstring Stretch on Wall
2 x 20
E3
Bottom Squat HOLD
2 x 20
F1
Thoracic Spine - Thread the Needle
2 x 20
F2
Thoracic Extension on Bench
2 x 20
F3
Rig Lat Stretch
2 x 20
G1
Lateral Slide Squat
2 x 20
G2
FFE DB Reverse Lunge
2 x 8
H
Dead Hang
2 x 20
A
Foam Roll (SMR)
1 x 5:00
B1
Cobra to Child's Pose
2 x 10
B2
Downward Dog Toe Taps
2 x 10
C1
Bench Ankle Mobility
2 x 8
C2
Heel Elevated Banded Goblet Squat
2 x 8
D1
90/90 Progressions
2 x 10
D2
Walking Leg Cradle Stretch
2 x 4
D3
Band Hip Flexor Stretch
2 x 10
E1
Adductor Rockers
2 x 8
E2
Stripper Squat
2 x 8
E3
Walking Lunge w OH Reach
2 x 8
F1
1/2 Kneeling Wall Thoracic Rotation
2 x 8
F2
Thoracic Extension on Bench
2 x 8
F3
Lying Handcuffs
2 x 8
G1
Half-Kneeling KB Windmill
2 x 8 @ 13.23 kg
G2
Overhead Squat w/ PVC
2 x 8
A
Foam Roll (SMR)
1 x 5:00
B1
Walking Lunges w OH Reach
2 x 8
B2
Lateral Squat Step Out
2 x 8
B3
Inchworm Push-Up
2 x 8
B4
Lying Handcuffs
2 x 10
B5
Dead-Bug
2 x 16
C1
Tibialis Raise
2 x 10
C2
KOT Calf Raise
2 x 10
C3
Calf Raise - Single-Leg Eccentric
2 x 10
D1
Miniband Monster Walks
2 x 20
D2
Reverse Nordic Curl (Band assisted)
2 x 8
D3
Bent Knee Copenhagen Plank
2 x 10
D4
Chinese Plank
2 x 20
D5
Arabesque
2 x 8
E1
3-Way Band Pull-Aparts
2 x 10
E2
Half Kneeling Banded Thoracic Rotation
2 x 10
E3
Hanging Scapula Retraction
2 x 8
E4
Kettlebell Arm Bar
2 x 10 @ 17.64 kg
Peter Mamo
Peter Mamo is an ASCA L2 Strength and Conditioning professional who works with NRL Elite Pathways and has worked with Division 1 College Football athletes. Peter currently works in developing future South Sydney Rabbitohs and leads the UNSW Raiders football performance program.
Joint mobility is often overshadowed by speed and strength, however it is just as important. As it can help athletes increase their power, speed and reduce your likelihood of suffering an injury.
Get Athletic Mobility
Rustum Todd
American Football
Verified Athlete"Peter has taken me to my athletic peak and helped me work on different aspects of my game via his programming. The knowledge of the athletic body and how to draw the best from it is second to none."
Ryan McClean
Rugby
Verified Athlete"Best in the business, knowledgeable, caring and tough. I'm playing better footy, recovering quicker and making plays week in and week out."
Shiloh Phillips
American Football
Verified Athlete"I wanted a trainer who cared about my progress as much as I did and Pete definitely was that trainer. I became the fittest, strongest and fastest I’ve ever been in my athletic career. I can’t recommend him enough to serious athletes who want to be the best in their respective sport careers!"
