Mobility-Doc
Strength & Conditioning, General FitnessGet mobile, strong, and fit with our MoveRight Fit programming. There are four days of programming that occur over a five week period. Each week is programed to peak in week 5. Every day includes a strength endurance warmup that gets you mobile, stable, and ready for a either pushing, pulling, squatting, or hip hinging. The last piece of each workout is a cardio endurance workout that will get you moving in all directions.
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
Side to side low lunge
1 x 20
A2
Lizard Stretch
1 x 1:00
B1
Duck Walk
3 x 50
B2
Flutter kicks
3 x 50
B3
Eccentric Bodyweight Squats
3 x 50
C
Switching Split Squat Jumps
4 x 20
Conditioning
D
2 EMOMS + AMRAP
Amrap with an EMOM in round 2 Final score is B+A A)4 Min 20 skater hops 20 alternating diagonal lunges 20 alternating toe touches rest one minute B) 4 min EMOM at min 0/1/2/3 do 5 plank frog jumps 10 Skate Hops 10 alternating diagonal lunges 10 alternating toe touches
A1
Prone Scorpion
2 x 20
A2
Prone Press Ups
2 x 10
B1
Quadruped Thoracic Rot Stretch
3 x 50
B2
Arch Rock
3 x 50
B3
Handstand Shoulder Tap On Box
3 x 50
C
Prone Swimmers
4 x 10
Conditioning
D
30 20 10 4 rounds
4 Rounds For Time 30x Mountain Climbers 20x Box Toe Taps 10x Burpees
A1
Jefferson Curl
1 x 10
A2
Dynamic Runners Hamstring stretch
1 x 30
B1
Single Leg RDL
3 x 50
B2
Alternating Leg Raises
3 x 50
B3
Single Leg RDL Inchworm
3 x 50
C
Bodyweight Foot Elevated Single-Leg Glute Bridge
4 x 20
Conditioning
D
30 20 10 4 rounds
10 Min Amrap w mountain climber E2MOM (start them at minutes 2, 4, 6, and 8) (30 reps equals total number of reps. Not 30 left and then 30 right) E2MOM Mountain Climbers 30 jumping jacks 30 lunge to high knee 30 plank shoulder taps
A1
cobra stretch
1 x 30
A2
cobra stretch
1 x 15
B1
Standing Twist Pec Stretch
3 x 50
B2
Elbow to Hand Plank
3 x 50
B3
Plank To Downward Dog
3 x 50
C
Down Dog Push Up
4 x 10
Conditioning
D
Tabata plus 5 min AMRAP
10 rounds of 20 on and 10 off and then a 5 min AMRAP. Count the rounds in the AMRAP 20s on and 10s off of all three exercises for 5 rounds: Air Squats Inch Worms Lemon Squeezers 30s rest And then 5 min AMRAP of 30 jumping jacks 20 russian twists (use a weight if you can) 10 jump squats
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.
