Mobility-Doc
Mobility, Functional FitnessThis program is excellent for someone who is at least 2 months out from their original injury, but still has reoccurring stiffness, pain, or difficulty getting back into what they love to do without setbacks. Not sure if you need something more medical? Visit us at Mobility-Doc.com and schedule a virtual visit with us.
Features7 sessions per week
Must use App app to view and log training
Program Training
A1
Thoracic Extension Over Foam Roller
1 x 5
A2
Foam Roll Groin Mobility-Doc
1 x 4:00
B1
Couch Stretch
3 x 1:00
B2
Brettzel 1.0 (quad stretch)
3 x 1:00
B3
Hip Internal Rotation Stretch
3 x 1:00
C1
Kang Squat BW
2 x 10
C2
Cossack Squat -MD
2 x 10
D
Jefferson Curl 3 Ways
2 x 30
A1
QL Stretch
3 x 1:00
A2
Side Plank Leg Circles
3 x 20
A3
Elevated Single Leg Bridge (MoveRight)
3 x 20
B
Goblet Lateral Lunge
3 x 20
A1
Thoracic Extension Over Foam Roller
1 x 5
A2
Foam Roll Groin Mobility-Doc
1 x 4:00
B1
Couch Stretch
3 x 1:00
B2
Brettzel 1.0 (quad stretch)
3 x 1:00
B3
Hip Internal Rotation Stretch
3 x 1:00
C1
Kang Squat BW
2 x 10
C2
Cossack Squat -MD
2 x 10
D
Jefferson Curl 3 Ways
2 x 30
A1
Thoracic Extension Over Foam Roller
1 x 5
A2
Foam Roll Groin Mobility-Doc
1 x 4:00
B1
Couch Stretch
3 x 1:00
B2
Brettzel 1.0 (quad stretch)
3 x 1:00
B3
Hip Internal Rotation Stretch
3 x 1:00
C1
Kang Squat BW
2 x 10
C2
Cossack Squat -MD
2 x 10
D
Jefferson Curl 3 Ways
2 x 30
A1
Arm Sweep
3 x 20
A2
db plank pull through
3 x 20
A3
Alternating Plank to Side Plank (MoveRight)
3 x 10
B
Half kneeling KB rotation then press
3 x 20
A1
Thoracic Extension Over Foam Roller
1 x 5
A2
Foam Roll Groin Mobility-Doc
1 x 4:00
B1
Couch Stretch
3 x 1:00
B2
Brettzel 1.0 (quad stretch)
3 x 1:00
B3
Hip Internal Rotation Stretch
3 x 1:00
C1
Kang Squat BW
2 x 10
C2
Cossack Squat -MD
2 x 10
D
Jefferson Curl 3 Ways
2 x 30
A1
Thoracic Extension Over Foam Roller
1 x 5
A2
Foam Roll Groin Mobility-Doc
1 x 4:00
B1
Couch Stretch
3 x 1:00
B2
Brettzel 1.0 (quad stretch)
3 x 1:00
B3
Hip Internal Rotation Stretch
3 x 1:00
C1
Kang Squat BW
2 x 10
C2
Cossack Squat -MD
2 x 10
D
Jefferson Curl 3 Ways
2 x 30
A1
Dynamic Standing Calf Stretch
3 x 20
A2
Hip Airplane
3 x 12
A3
Asymmetrical RDL (Romanian Deadlift)
3 x 20
B
Bulgarian Split Squat DB
3 x 20
A1
Thoracic Extension Over Foam Roller
1 x 5
A2
Foam Roll Groin Mobility-Doc
1 x 4:00
B1
Couch Stretch
3 x 1:00
B2
Brettzel 1.0 (quad stretch)
3 x 1:00
B3
Hip Internal Rotation Stretch
3 x 1:00
C1
Kang Squat BW
2 x 10
C2
Cossack Squat -MD
2 x 10
D
Jefferson Curl 3 Ways
2 x 30
A1
Thoracic Extension Over Foam Roller
1 x 5
A2
Foam Roll Groin Mobility-Doc
1 x 4:00
B1
Couch Stretch
3 x 1:00
B2
Brettzel 1.0 (quad stretch)
3 x 1:00
B3
Hip Internal Rotation Stretch
3 x 1:00
C1
Kang Squat BW
2 x 10
C2
Cossack Squat -MD
2 x 10
D
Jefferson Curl 3 Ways
2 x 30
Team Mobility-Doc
Drs. John and Chloe are the proud co-owners of Mobility-Doc. Happily married, they routinely assist everyone from professional athletes to weekend warriors who never want to stop doing what they love.
