Move Better: 4-week mobility program

This 4-week program serves as a foundational approach to athletic mobility and is designed to improve your joint mobility, movement quality, and overall athletic performance. Through a structured series of bodyweight sessions, you’ll develop greater control, range of motion, and coordination in key areas like the hips, hamstrings, shoulders, spine, and ankles. Each session is short and focused - helping you move more freely, train more efficiently, and reduce your risk of injury.

Session Structure: You’ll complete three sessions per week, each lasting approximately 15 minutes. Each training day has a specific focus to address common limitations in athletic movement:

✅Day 1: Hips & Hamstrings: Tight hips and hamstrings can limit stride length, power output, squat depth etc. This session focuses on improving hip rotation, hamstring mobility, and posterior chain function - helping you move with more fluidity, strength and control.

✅Day 2: Shoulders & Thoracic Spine: Posture, rotation, and overhead mobility all start in the upper body. This session addresses shoulder control, thoracic extension, and spinal rotation - key for running posture, strength training, and daily movement. You’ll build better alignment, reduce tension, and improve range where it matters most.

✅Day 3: Full Body & Ankles: Your ankles are the foundation of movement, and when they’re restricted, everything above them compensates. This session connects the entire chain with full-body mobility work, while specifically targeting ankle and foot control to improve balance, squatting, running mechanics, and force transfer.

The program is repeatable - you can complete the full four weeks multiple times, or return to specific sessions to reinforce movement in targeted areas. Whether you use it as a warm-up, a standalone recovery routine, or a daily reset, consistent practice will help you move better in every area of your training and life.