Dakota Moran: Human Performance Systems

Mobility
Coach
Dakota Moran

Features
1 sessions per week
Must use App app to view and log training
Program Training
$20
Get MO-BILITY
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Real Mobility, Not Just Stretching
This program trains active control over new ranges — not just passive flexibility. Clients develop strength at end-range, improve joint health, and gain movement capacity they can actually apply in training, sport, and daily life.
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Build Athletic, Durable Movement
Using controlled strength, rotational patterns, and light loading, clients develop durable tissues, stronger joints, and improved resilience. This reduces injury risk and translates directly to better performance in lifting, running, and sport.
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Unlock Restrictive Areas
Each session targets common problem areas — hips, shoulders, spine, ankles — using proven methods like CARs and PAIL/RAILs. Clients experience noticeable improvements in posture, ease of movement, and overall physical confidence within the first 1–2 weeks.
Features
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Programming 5 days per week
5 focused sessions each week to help enhance your ability to move free
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Whether you're at home or on the go, your training is one click away!
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Sample Week
Week 1 of 4-week program
Sunday
Hip & Lower Body

A

Jump Rope

1 x 5:00

B

Hip C.A.Rs (Side Lying)

2 x 5

C

Hip 90 / 90: P.A.I.L & R.A.I.L

2 x 10

D

Ankle C.A.Rs

2 x 3

E

Prone Hip Extension End Range Holds

2 x 30

F

Deep Squat Stretch

1 x 60

G

Band Hip Flexor Stretch

1 x 60

Monday
Upper Body & Shoulders

A1

Arm Circles

2 x 20

A2

Band Pull-Apart

2 x 20

A3

Forearm Wall Slide w/ Retraction

2 x 5

B

Shoulder C.A.Rs

2 x 5

C1

Shoulder Internal Rotation: P.A.I.L & R.A.I.L

2 x 10

C2

Shoulder External Rotation: P.A.I.L & R.A.I.L

2 x 10

D

Thoracic Spine Windmill

2 x 5

E

Loaded Shoulder Rotation (Closed Chain)

2 x 5

Tuesday
Spine & Core Integration

A1

Cat Cow

2 x 5

A2

Bird Dog

2 x 10

B

Spinal C.A.Rs

2 x 5

C

Thoracic Spine: P.A.I.L & R.A.I.L

2 x 10

D

Spine / Shoulder Flow

1 x 60

Wednesday
Full Body Flow

A

FRC - Full Body C.A.R.s

1 x 5

B

Triple Flexion Mobility Flow

2 x 30

C1

Deep Squat Breathing

2 x 30

C2

Isometric Push Up

2 x 30

C3

ATG Split Squat Hold

2 x 30

D

Waiter's Walk

2 x 50

E

Gorilla Crawl

2 x 50

Thursday
Activation & Neural Charge

A1

Foot Roll (LAX Ball)

1 x 60

A2

TFL Release (LAX Ball)

1 x 60

A3

Glute Roll (LAX Ball)

1 x 60

A4

Shoulder Mobility - Lax Ball

1 x 60

B

Staggered Stance Glute + Scap Iso

1 x 30

C

Static Clam Shell Hold

1 x 30

D

Reverse Lunge to Cable Row

2 x 5

E

SL RDL to Cable Row

2 x 5

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