Athlete Within Mobility 2025
The Athlete Within
Field Sports, Marathon, Functional Fitness, Speed, Endurance, Functional Training, Cycling, SwimmingPre-workout mobility is the key to preparing your body to perform at its best while reducing the risk of injury. Here’s why it matters:
Reduces injury risk A stiff hip, tight ankle, or restricted thoracic spine can cause compensations that lead to overuse injuries. By addressing mobility before training, you improve joint function and decrease stress on other areas of the body.
Boosts athletic performance in the short term Dynamic mobility work increases blood flow, warms up tissues, and enhances proprioception (your body’s awareness in space). That gives you better balance, coordination, and control right from the start of your workout.
Bottom line: Pre-workout mobility is like tuning an instrument before a performance. You wouldn’t play a concert on a guitar with loose strings—so don’t start your session with “loose” movement patterns. A short, targeted mobility routine readies your joints, muscles, and nervous system for the specific demands of your sport.
A
Downward Dog Lunge Rotation
2 x 10
B
Banded Ankle Dorsiflexion Mobilization
2 x 15
C
Fire Hydrant
2 x 1
D
Deep Squat
2 x 8
E
90 - 90 Hips
1 x 10
F
Couch Stretch (Hip Flexors)
2 x 0:30
G
Dead Bug
2 x 12
H
Bird Dog
2 x 12
A1
T Spine Foam Roll
A2
Lat Foam Roll
A3
Thoracic Extension on Foam Roller
A4
Calf Foam Roll
A5
Quad Foam Roll
B
Downward Dog Lunge Rotation
2 x 10
C
Deep Squat
2 x 10
D
90 - 90 Hips
2 x 10
E
Couch Stretch (Hip Flexors)
2 x 0:30
A
Downward Dog Lunge Rotation
2 x 10
B
Banded Ankle Dorsiflexion Mobilization
2 x 15
C
Fire Hydrant
2 x 5
D
Deep Squat
2 x 10
E
90 - 90 Hips
2 x 10
F
Couch Stretch (Hip Flexors)
2 x 0:30
G
Dead Bug
2 x 12
H
Bird Dog
2 x 12
I
Side Plank
2 x 0:30
Mike Ricci
Mike’s coaching philosophy focuses on helping athletes of all levels build strength that carries over to their sport. By analyzing movement patterns and correcting imbalances, he creates a solid foundation for fitness and performance. A U.S. Marine Corps veteran, Mike believes anyone can achieve anything with commitment to the process.
If you have a fire that’s lit inside you that wants and needs a change - bring that discipline and we’ll teach you how to consistently train to reach your goals. You aren’t finished until you say you’re finished. Let’s do this together. Description
Get Athlete Within Mobility 2025
Roberto
"The training is working"
Verified Athlete"In the past few months I've learned to appreciate what it means to have a coach that listens and adapts the program to my needs. The training is working. The program Mike created helps me stay present at home and at work while completing my training and taking Sundays off. Thank you!"
