Mandatory Mobility
Swain Performance
MobilityAre Your Hips Tight? Is Your Upper Back Locked Up? Are You Tired of Nagging Injuries and Limited Movement?
This 8 week program with 3 days of training per week is designed to help you move and feel your best. In order to improve how you move, you need to challenge your movement abilities. The Mandatory Mobility Program will do just that by focusing heavily on mobility and movement. Each training day you will go through a mobility flow that emphasizes full body movement along with that, strength training focused on movement is included. Mobility and strength training go hand in hand - this program combines the two to give you the structure and guidance you need to truly become a better mover.
A1
90/90 Hip Flip - SP
3 x 8
A2
T-Spine Ext - SP
3 x 10
A3
Squat Rocker - SP
3 x 10
B1
Front Squats
4 x 6
B2
Plank Rollout
3 x 12
C1
Deficit Push Up
4 x 12
C2
SL Glute Bridge
4 x 6
D
Legs Up the wall + Breathing
1 x 5:00
A1
Ankle Rocker - Lunge
3 x 6
A2
Thread the Needle
3 x 8
A3
Deep SQ Mob
3 x 30
B1
RFE Split SQ
4 x 6
B2
Star Plank
3 x 8
C1
Arrow Row
4 x 8
C2
Hamstring Bridge
3 x 0:30
D
Legs Up the wall + Breathing
1 x 5:00
A1
Hip Airplane - SP
3 x 8
A2
Squat Walk
3 x 30
A3
T-Spine Rotation - SP
3 x 8
B1
Trap Bar RDL
4 x 6
B2
Copenhagen Plank
4 x 30
C1
Inverted Ring Row
4 x 6
C2
Lateral Lunge - SP
4 x 6
D
Legs Up the wall + Breathing
1 x 5:00
Jack Swain
Strength coach who specializes in helping individuals unlock their true potential on the field or in their everyday life.
