Mobility-Doc

Mobility
Coach
Team Mobility-Doc

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

sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
 15 Minute Shoulder Recovery Cycle 1

A

FMS Shoulder Test

B1

Arm Sweep (MoveRight)

3 x 20

B2

Sleeper Stretch

3 x 1:00

B3

Shoulder chair stretch (MoveRight)

3 x 1:00

C

FMS Shoulder Test

Monday
 15 Minute Hips Recovery

A

FMS Active Straight Leg Raise

B1

Dynamic Runners Hamstring stretch

3 x 30

B2

Chloe's Brettzel 2.0

3 x 1:00

B3

Elevated Pigeon (MoveRight)

3 x 1:00

C

FMS Active Straight Leg Raise

Tuesday
 15 Minute Spine Recovery

A

SFMA Extension

B1

Jefferson Curl (MoveRight)

3 x 10

B2

Brettzel 1.0 (quad stretch)

3 x 1:00

B3

Quadruped Thoracic Rotations (MoveRight)

3 x 20

C

SFMA Extension

Wednesday
 15 Minute Shoulder Recovery

A

FMS Shoulder Test

B1

Arm Sweep (MoveRight)

3 x 20

B2

Sleeper Stretch

3 x 1:00

B3

Shoulder chair stretch (MoveRight)

3 x 1:00

C

FMS Shoulder Test

Thursday
 15 Minute Hips Recovery

A

FMS Active Straight Leg Raise

B1

Dynamic Runners Hamstring stretch

3 x 30

B2

Chloe's Brettzel 2.0

3 x 1:00

B3

Elevated Pigeon (MoveRight)

3 x 1:00

C

FMS Active Straight Leg Raise

Friday
 15 Minute Spine Recovery

A

SFMA Extension

B1

Jefferson Curl (MoveRight)

3 x 10

B2

Brettzel 1.0 (quad stretch)

3 x 1:00

B3

Quadruped Thoracic Rotations (MoveRight)

3 x 20

C

SFMA Extension

Saturday
Day 7: Full Body 

A

Scorpions (MoveRight)

2 x 60

B

Seated Shoulder Extension Stretch

1 x 60

C

Quadruped Thoracic Rotations (MoveRight)

2 x 20

D

Standing Hip Circle

2 x 20

E

Ankle Dorsiflexion Exercise

2 x 60

MDRx Full Body Cycle 1