Are you ready to move better, feel better, and become a more functional human?
In this 12-week full body program, you will be introduced to fundamental principles of strength & mobility training, with the aim of restoring and enhancing your general movement qualities for both daily life and athletic endeavours.
The General Mobility Program is an easy to follow plan that consists of 3 workouts per week, which can be completed at your own discretion.
Two of the weekly workouts are focused around improving different movement qualities in the lower body(hips, knees, and ankles), while the third workout is focused on improving the upper body(shoulders & spine).
The program is split into three phases of 4 week training blocks that build on each other:
Weeks 1-4: Foundation Building
Phase 1 focuses on basic movements and stretches to lay the groundwork for improved mobility, and get you acquainted with this new style of training.
Weeks 5-8: Strengthening Phase
Phase 2 introduces exercises that approach a higher intensity threshold utilising external weight, as well as slightly increasing volume, to enhance muscle strength/flexibility and joint stability.
Weeks 9-12: Progressive Mobility
Phase 3 combines all elements together to ensure lasting flexibility and freedom of movement. In this phase you will learn how to safely explore some of the more advanced positions like the front splits, middle splits, pancake splits, and back bridges. This is where we get to see all of our progress come together purposefully!
Whether you’re a complete beginner or an advanced athlete, this program is designed for anyone who wants to improve their overall flexibility, strength, and range of motion!
FeaturesA1
Standing Hip Flexor Series
1 x 10 @ 10
A2
Inner Range Hamstring Lift
1 x 10 @ 3
A3
Elephant Walk
1 x 60
B1
Long Lunge Pulse
3 x 5 @ 5
B2
Single Leg Good Morning
3 x 8
B3
Single Leg Hip Flexor Lift
3 x 10 @ 3
C1
Couch Stretch
1 x 60
C2
Standing Pike PNF
1 x 60
C3
Seiza Pose
1 x 60
A1
Kneeling Half Fly
1 x 25
A2
Half Bridge ISO
1 x 30
A3
Elevated Cat Cow
1 x 60
B1
Seal Push-Ups
3 x 5 @ 5
B2
Shoulder Flexion Lift-Offs
3 x 10
B3
Standing Trunk Reach
3 x 5 @ 3
B4
Loaded Shoulder Rotation
3 x 10
C1
Child's Pose
1 x 60
C2
Feet Assisted Dead Hang
1 x 60
A1
Adductor Lifts
1 x 10
A2
Kneeling Hip Abduction
1 x 10 @ 3
A3
Elevated Piriformis Stretch CRAC
1 x 60
B1
Wall Ref. Horse Stance ISO
3 x 45
B2
Cross Legged Side Bend
3 x 8
B3
90/90 IR Plank
3 x 10 @ 3
C1
Frog Stretch PNF
1 x 60
C2
Standing Pancake Stretch
1 x 60
C3
Assisted Deep Squat
1 x 60
Say goodbye to stiffness and hello to freedom. Join the General Mobility Program and transform your life today!
Get General Mobility ProgramMMA Hobbyist & Soccer Player
Verified Athlete"I still can't believe the progress I've made in 12 weeks!"
BJJ Practicioner & Naprapath
Verified Athlete"My body has never felt better!"
Karate 2nd Black Belt & Instructor
Verified Athlete"I got my splits in 8 weeks! I still can't believe it."
Muay Thai & Powerlifting Athlete
Verified Athlete"My body used to be so stiff from powerlifting, now I finally feel free in my movement!"