Fitting in Fitness Mobility Program: Training by Ricky Locci in TrainHeroic

Rehabilitation Redefined

Coach
Ricky Locci

A 15-20 minute daily mobility routine that varies each day - it is focused on ACTIVE mobility and exploring your full range of motion while also controlling that range of motion as opposed to just sitting in a position and stretching it (which you probably don’t need to be doing).

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Features
7 sessions per week
Must use TrainHeroic app to view and log training
Team Training
Equipment
Recommended
You only need your body!
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1

Daily Mobility Routine

A

Perform this circuit x 3, all very slow and controlled movements as seen in the video Quadruped Spinal CARs x 5 reps Seated Shoulder CARs x 5 reps on each side Quadruped Hip CARs x 5 reps on each side Quadruped Thoracic Rotation x 5 reps on each side

Monday
Week 1 Day 2

Daily Mobility Routine

A

Perform this circuit x 3, all very slow and controlled movements as seen in the video Seated Spinal CARs x 5 each direction Standing Shoulder CARs x 5 each side 90/90 Hip Mobility ENG (use hands on the floor for assistance if needed) x 5 sequences on each side Kneeling Thoracic Rotation - x 5 sequences on each side

Tuesday
Week 1 Day 3

Daily Mobility Routine

A

Perform this circuit x 3, all very slow and controlled movements as seen in the video Standing Spinal CARs x 5 each direction Prone Shoulder CARs x 5 each side Standing Hip CARs x 3 each side Kneeling Against Wall Thoracic Rotation #1 x 5 each side

Wednesday
Week 1 Day 4

Daily Mobility Routine

A

Perform this circuit x 3, all very slow and controlled movements as seen in the video Upper Thoracic Extension on Bench (use couch, coffee table, ottoman, etc) x 8 reps Standing Scapular CARs x 5 each direction, each side 90/90 Half-Opening x 5 each side Quadruped Thoracic Rotation x 5 each side

Thursday
Week 1 Day 5

Daily Mobility Routine

A

Perform this circuit x 3, all very slow and controlled movements as seen in the video Cervical CARs x 5 each direction Sidelying Thoracic Rotation x 8 each side Blocked Standing Shoulder CARs x 3 each side Quadruped Hip Extension Holds x 5 each side, 5 seconds each hold (no lower back extension here)

Friday
Week 1 Day 6

Daily Mobility Routine

A

Perform this circuit x 3, all very slow and controlled movements as seen in the video Brettzel x 5 each side Prone Shoulder CARs x 5 each side 90/90 Full Opening x 3 each direction Sidelying Thoracic Rotation x 5 each side

Saturday
Week 2 Day 0

Daily Mobility Routine

A

Perform this circuit x 3, all very slow and controlled movements as seen in the video Cervical CARs x 5 each direction Standing Scapular CARs x 5 each direction, each side Standing Hip CARs x 3 each side Kneeling Against Wall Thoracic Rotation #2 x 5 each side

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Fitting in Fitness Mobility Program
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Fitting in Fitness Mobility Program
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Fitting in Fitness Mobility Program
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Fitting in Fitness Mobility Program