Fix Your Body
Gud Performance
MobilityMovement & Mobility Program
Purpose: Alleviate aches and pains, improve mobility, and enhance joint health.
✅ Can be used alongside other training plans
✅ Lifetime access—use it whenever needed
✅ Works for both reactive relief and preventative care
Structure:
🟢 Stretching – Improve flexibility and reduce tension
Target major muscle groups (hip flexors, hamstrings, shoulders, etc.) Mix static and dynamic stretches Focus on breathwork to enhance relaxation
🟢 Mobility Exercises – Increase range of motion and joint control
Controlled articular rotations (CARs) Hip circles, shoulder circles, and spinal segmentation Resistance band work for joint stability
🟢 Weighted Mobility – Build strength and control through the full range of motion
Kettlebell windmills, goblet squats, Jefferson curls, Loaded end-range holds, Gradual progression in load and range.
How to Use:
👉 As Needed: When you feel tight or sore
👉 Preventative: Add 10–15 minutes after training or on rest days
👉 Standalone: Run through the whole program as a recovery session
Prep
A
Lower Body Prep
3 rounds - Lateral glute band walk x12 each - Clamshells x12 each - Banded Güd Mornings x12 - Couch stretch x15 sec each leg
B
Backwards deadmill walk
1 x 5:00
C1
ATG split squat
3 x 5
C2
Patrick Step Up's
3 x 7
D1
Jefferson Curl
2 x 8
D2
Copenhagen Plank
2 x 12
E
Pigeon Pulses
4 x 6
F1
Sissy Squat
3 x 12
F2
Cossack Squat
3 x 4
G
Assault Bike
1 x 10:00
Prep
A
Upper body prep
3 rounds - Band pull apart x50 - DB external rotator cuff x12 each - Banded Facepull x12 - 2 DB lateral raise x12
B1
Dead Hang
3 x 0:30
B2
Scap Pushups
3 x 8
C1
Banded Full-Range Overhead Press
3 x 12
C2
Jefferson Curl
3 x 8
D
T-spine rotations
3 x 5
E
Chest-Supported DB Row
4 x 8
Prep
A
Full Body prep
3 Rounds - Lateral Glute Band Walk x12 both ways - Band Pull apart x50 - Db external rotator x12 each arm - Banded Güd Morning x12
B1
Seated Güd Mornings
3 x 8
B2
Side plank w/ banded clamshell
3 x 6
C1
Calf Raise
3 x 12
C2
Kneeling Hip Flexor Stretch
3 x 20
C3
Child's pose
3 x 30
D
Deep Squat hold with deep breathing
3 x 10
E1
Banded Lat Stretch
2 x 15
E2
Cossack Squat
2 x 8
Troy Shallow
Coach Troy has experience playing at all levels of football, primarily on the defensive line. His dedicated approach to strength and conditioning when he was a player, and now as a coach, provides a unique insight into what is truly important when training in the offseason and prepping for a big season ahead.
Otto Zaccardo
Coach Otto is a former Division I football player who earned a full-ride scholarship at Syracuse University, through a relentless pursuit of excellence. Coach Otto is no stranger to HARD training, as he coached himself to run a 4.34 in the 40-yard dash. Coaches combination of relentless pursuit of excellence, and impeccable attention to detail is why this program is everything you need
This program is exactly what it sounds like. Run this on top of other programs, run this forever, hit it 3 days a week and FIX YOUR BODY.
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