Muscle Mobility
Tramblay Coaching
Strength & Conditioning, MobilityWelcome to the Muscle Mobility Program – Combining hypertrophy and mobility, designed for those who aren't newcomers to the fitness world. This program has been meticulously crafted for individuals who have spent a little time in the gym and are now on the lookout for improving the way their joints feels without sacrificing time away from building muscle..
Muscle growth: You will get the balance of muscle growth with the functional benefits of enhanced mobility. This ensures not just a good-looking physique but one that performs at its peak.
Joint Health: Years of training can sometimes take a toll on the joints. This program is a savior for those looking to alleviate joint stress and discomfort. By emphasizing mobility exercises and exposure to new areas, you’ll be paving the way for pain-free and fluid movement.
Sustainability: This isn’t a quick fix. It's an evolving process. The combination of muscle building and joint care ensures that you can sustain your training for years to come, reducing risks of injuries and ensuring that you’re always progressing.
A1
Hip CARs
2 x 3
A2
Knee CARs
2 x 5
A3
Ankle CARs
2 x 5
B
Hip Internal rotation lift off
2 x 5
C
Pause Back Squat
4, 9, 9
D
KB single leg RDL
3 x 8
E1
Leg Extension
3 x 12
E2
Lateral Lunge
3 x 6
F
Reach Thru
3 x 12
A1
Shoulder CARs
2 x 3
A2
Elbow CARs
2 x 5
A3
Wrist CARs
2 x 5
B
30 Degree Incline DB Bench Press
5, 12, 12, 12
C
Pull-Up
3 x 8
D
Cable Flies
3 x 12
E
Seated Cable Row
4 x 8
F
Shoulder External rotation PAILs/Rails
A
Treadmill Work
1 x 25:00
B
Hip CARs
2 x 3
C
Hip Internal rotation PAILs/RAILs
D
Hip internal Rotation Passive range holds
3 x 7 @ 3
E
Spinal Segmentation
F
Hip CARs
2 x 3
A1
Hip CARs
2 x 3
A2
Knee CARs
2 x 5
A3
Ankle CARs
2 x 5
B
Straight Leg Deadlift
4 x 6
C
Bulgarian Split Squat
2 x 8
D1
Glute-Ham Raise
7, 8, 9
D2
Goblet Squat
3 x 12
E
DB Side Bend
4 x 8
A1
Shoulder CARs
2 x 3
A2
Elbow CARs
2 x 5
A3
Wrist CARs
2 x 5
B
1-Arm KB overhead press
3 x 6
C
DB Lateral Raise
4 x 11
D
dumbbell row
3 x 9
E1
Skull Crushers
3 x 9
E2
Seated Incline DB Curls
3 x 13
F
Shoulder CARs
Alec Tramblay- CPT, FRCms, DCs
I have been training and coaching others since 2015. My focus is helping others reach their physique goals while also improving the way their body feels and functions.
When you join a team you’re getting more than programming, you’re joining an online community.
Muscle Mobility
Muscle Mobility
Muscle Mobility
