General Mobility Program: Training by PJ May in TrainHeroic

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Flexibility Maestro

Mobility, Functional Fitness, General Fitness

Coach

PJ May

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!

Features
3 sessions per week
Must use App app to view and log training
Program Training

$197

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Expert Guidance

This program is founded on over 5 years of knowledge & experience in training mobility/flexibility myself, as well as teaching it to others. I had to develop my flexibility as an adult, so I know exactly what it takes to increase joint range of motion safely & effectively.

Easy To Follow

Whether you’re a complete beginner or advanced athlete, my step-by-step tutorial videos and clear instructions make it easy to follow along and modify every exercise to meet you where you’re at, and show you how to build & progress from there.

Flexible Training Program

The General Mobility Program can be done alongside your sport, integrated with another training program, or done on its own as a complete program. It provides the structure & guidance to eliminate the guesswork, so all you have to do is show up and complete the work that’s prescribed.

Detailed Expert Instruction & Support

Each exercise is specifically prescribed with clear instructions around sets, reps, tempo, and rest times. Feedback will be provided via chat based on your needs, any questions you may have, or anything you need help troubleshooting.

Features

Programming 3 days per week

Two weekly workouts focused on improving movement qualities in the lower body, while the third workout is focused on improving the upper body.

Exercise Video Tutorials

Learn everything you need to know in order to execute each exercise with perfect form, and progress according to your level.

Responsive Coaching Feedback

Get your questions answered and form videos reviewed so that you can get the best results out of the program!

Community Support

We're all in this together! Share your wins, struggles, and breakthroughs with a like-minded community working towards the same goals as you!

Organized Programming

The Train Heroic platform keeps your training schedule neat & organized. Log your training, keep track of your data, and customize your calendar!

Equipment

Recommended

✔ RequiredFree Weight (BB // DB // KB // etc.)Adjustable BenchMat Or Carpet (to make working out on the floor more comfortable)✔ RecommendedYoga BlocksResistance BandsBar Or Rings To Hang FromParallel BarsMed BallsPlyo BoxesLight Dowel/Stick

Sample Week

Week 1 of 12-week program

Sunday

Long & Strong (Phase 1)

Standing Hip Flexor Series

1 x 10 @ 10

Inner Range Hamstring Lift

1 x 10 @ 3

Elephant Walk

1 x 60

Long Lunge Pulse

3 x 5 @ 5

Single Leg Good Morning

3 x 8

Single Leg Hip Flexor Lift

3 x 10 @ 3

Couch Stretch

1 x 60

Standing Pike PNF

1 x 60

Seiza Pose

1 x 60

Tuesday

Bend Don't Break (Phase 1)

Kneeling Half Fly

1 x 25

Half Bridge ISO

1 x 30

Elevated Cat Cow

1 x 60

Seal Push-Ups

3 x 5 @ 5

Shoulder Flexion Lift-Offs

3 x 10

Standing Trunk Reach

3 x 5 @ 3

Loaded Shoulder Rotation

3 x 10

Child's Pose

1 x 60

Feet Assisted Dead Hang

1 x 60

Thursday

Hips Don't Lie (Phase 1)

Adductor Lifts

1 x 10

Kneeling Hip Abduction

1 x 10 @ 3

Elevated Piriformis Stretch CRAC

1 x 60

Wall Ref. Horse Stance ISO

3 x 45

Cross Legged Side Bend

3 x 8

90/90 IR Plank

3 x 10 @ 3

Frog Stretch PNF

1 x 60

Standing Pancake Stretch

1 x 60

Assisted Deep Squat

1 x 60

Coach

More from Flexibility Maestro

PJ May

Unlock Your Body's Full Potential!

Say goodbye to stiffness and hello to freedom. Join the General Mobility Program and transform your life today!

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FAQs

Can I combine this program with sports or other forms of training?

Yes absolutely! This program can be a great addition into your weekly training routine, provided you’re taking your recovery into consideration. It can also certainly be performed on its own as a stand-alone program, if you’re looking to keep your training to a minimal effective dosage.

Is this program suitable for beginners?

It sure is! This program was originally designed to answer the question “where do I start?”. So if you’ve never tried a mobility program before, this program will provide you with the structure, guidance, and support you need to get the long-lasting results you’re looking for.

I’m at a more advanced level, will this program still benefit me?

Yes it certainly will. I specifically selected exercises that are very scalable, so that they can be easily modified to serve users at both beginner and advanced levels. All my exercise tutorial videos provide you with progressions that can be applied to make the exercises more challenging.

Do I need access to a gym?

No, not necessarily. Having access to a standard commercial gym will certainly help you get the most out of this program, but if you have the required and/or recommended equipment at home with enough space to train, then that’s all you really need.

What if I need help troubleshooting or have questions?

The TrainHeroic platform comes with a built-in community chat for everyone who purchases the program. So you will have access to me via chat to answer your questions or help troubleshoot any issues you may have.

How long do I get access to the program for?

For life!! Once you buy it, you own it! Which means you can run the program as many times as you’d like. However, you will only have access to my entire exercise library for the duration of the initial program(12 weeks).

How long will the workouts take?

Generally the workouts should take you in the range of 30-50 minutes to complete if you follow the prescribed pace and rest times. This may vary slightly based on your level of conditioning.

What does the program consist of?

The program is broken up into three 4-week phases. Each phase builds on the the previous one to teach you how to apply the principle of progressive overload to your mobility training. So over the course of the program you’ll be introduced to over 80 different strength & mobility exercises.

The Proof