Strong & Mobile Full Body Flow

The Strength Cave

Mobility, Strength & Conditioning

Coach

Andres Vargas

Looking for a way to loosen up your joints from head to toe?

Let me help you make real improvements with an EFFECTIVE mobility program built on methods that actually work!

You see, most people think that static stretching is the key to improving mobility.

But TIGHT muscles are often WEAK muscles.

Stretching them out may give you temporary relief, but it doesn't fix the actual problem.

This mobility program takes advantage of the Smash, Lengthen, & Strengthen methodology which allows you to lengthen the muscle and then build it stronger so you can enjoy a PERMANENT improvement to your range of motion.

This particular program features several full body stretches & exercises strung together in a movement flow for maximum efficiency. Each workout should take you no more than 15-20 minutes and will leave you feeling supple and limber!

I used these very same methods to go from constant back injuries and missed training sessions to feeling great each and every time I step in the gym.

So take advantage of my experience and follow this program to improve your full body mobility too!

$20

Get Strong & Mobile Full Body Flow

Master Your Mobility

Reach new levels of mobility, strength, and performance by improving your range of motion, movement efficiency, and body control.

Science is on Your Side

Don't just randomly stretch and hope for the best. Harness the scientifically proven SMASH, LENGTHEN, & STRENGTHEN formula to improve your mobility and muscular strength.

All of the GAINS, None of the Guesswork

Each exercise is accompanied by a detailed demonstration video and precise instructions to guarantee that you are executing your program exactly the right way!

Features

Programming 3 days per week

Feed your hips these "vitamins" to start enjoying better range of motion and more productive training.

Exercise Video Guidance

Watch my detailed instructional videos to guide your practice and ensure proper execution.

Detailed, expert instruction

I'll give you step by step directions throughout the entire program so there is no guesswork involved.

Delivered through TrainHeroic

Access your program anytime, anywhere right on your phone so you're always ready to improve your athleticism!

Equipment

Required

Mini Resistance Bands // Dumbbells or Kettlebells // Foam Roller

Recommended

Bench // TRX Straps or Rings // Long Resistance Bands

Sample Week

Week 1 of 6-week program

Sunday

Week 1 Day 1

Foam Roll or Lacrosse Ball

Seated Side Bend Stretch (Lower Back Mobility/Warm Up)

2 x 0:30

Prone Scorpions (Warm Up/Mobility)

2 x 6

Plank Shoulder Rotations (Shoulder Mobility/Warm Up)

2 x 6

Reverse Tabletop Leg Extensions (Mobility/Warm Up)

2 x 6

Deep Lunge w/ Reach (Warm Up/Mobility)

2 x 6

Supported Hip Airplanes (Warm Up/Mobility)

2 x 8

Dead Hangs

1 x 1:00

Tuesday

Week 1 Day 3

Foam Roll or Lacrosse Ball

Wall Thoracic Extension Stretch (Shoulder Mobility/Warm Up)

2 x 0:30

Side Kick Throughs (Core/Conditioning)

2 x 6

Cobra Pose to Downward Dog (Lower Back Mobility/Warm Up)

2 x 8

Half Kneeling Windmills

2 x 6

Adductor Rockback Walk Outs (Hip Mobility/Warm Up)

2 x 6

Figure Four Windshield Wipers (Hip Mobility/Warm Up)

2 x 6

Side Plank Leg Abduction Hold

1 x 1:00

Thursday

Week 1 Day 5

Foam Roll or Lacrosse Ball

Heel Sit Quad Stretch (Warm Up/Mobility)

2 x 0:30

Weighted Half Kneeling Calf Stretch (Warm Up/Mobility)

2 x 0:30

Split Squat Iso Hold in Plantar Flexion (Knee Mobility; Ankle Mobility)

2 x 0:30

Bird Dogs (Core)

2 x 8

Kettlebell Halo (Shoulder Mobility/Warm Up)

2 x 6

Half Kneeling Lateral Lunge (Warm Up/Mobility)

2 x 8

Wall Squat Hold w/ Flexion Bias

1 x 1:00

Coach

More from The Strength Cave

Andres Vargas

Allow me to help you get STRONG without feeling broken. I draw on over 10 years of work in the trenches training professional athletes, powerlifters, and bodybuilders. Then, I combine it with a Master's Degree in Exercise Physiology to build highly effective programs that will get you incredible results!

Ready to get Strong and Mobile?

Treat your body with the respect it deserves and start enjoying better mobility so you can enhance your GAINS in the gym!

Get Strong & Mobile Full Body Flow

FAQs

Who is this program meant for?

This program is designed to help lifters improve their mobility from head to toe. It will open up your joints and strengthen the muscles that are causing you to be tight which will allow you to move more efficiently in training and make better gains!

How long do these sessions last?

Each session should take no more than 15-20 minutes. They are not meant to be strenuous and exhausting. Rather, you will feel refreshed and more limber afterward. Sort of like a "vitamin" for your joints :)

What if I can't do some of the stretches/exercises?

Instructions are given on how to scale the movements to make them easier or harder depending on your needs. That way you get just as much out of it no matter what your ability level.

Do I need to be in the gym to complete these sessions?

Not at all. You can do these in the comfort of your home provided you have some bands, a foam roller, and some sort of weight (household items work too!) to scale the movements.