MBM Mobility Membership
Movement by Matt
Functional Training, Mobility**I believe that everyone should be able to move pain free. **
I believe everyone can benefit from mindful movement practices.
I created the MBM Mobility Membership to give you access to coaching and programming that delivers exactly that!
As a member, you'll get access to me and to my daily programming designed to increase mobility, build strength, and eliminate your joint pain.
**Beyond mobility, you'll maximize your ability to control your body by addressing the joint capsule space FIRST then building muscle and control around the improved joint. **
There are 5 sessions per week.
Each session is roughly 30-minutes long so this can be your "one thing" or something that you add on to any sport or training program.
Your goal is to complete EVERY session because the programming will address all joints and ranges and we will combine multiple areas into each day.
Even better, I've partnered with the best tech in training and I'm offering you 7 days absolutely free.
There's only one thing standing between you and you moving pain free, and that's clicking to get started today.
See you on the Team's message boards!
Prep
A
CARs Prep Work
3 Reps of Each (should take no more than 10 minutes) 1. Neck CAR 2. Shoulder Blade CAR 3. Shoulder CAR 4. Seated Weighted Spinal CAR 5. Side Lying Hip CAR 6. Knee CAR 7. Ankle CAR 8. Elbow CAR 9. Wrist CAR
B
Plank Hip CAR
1 x 3
C1
Tabletop Hip Extension Lift Off Knee Hinge
2 x 8 @ 5
C2
Short Lever Hip Extension Bias CAR
2 x 3 @ 5
D1
Standing Hip Flexion Axils
1 x 10
D2
Hip Flexion Hold to Failure
E1
90/90 Hip Internal Rotation PAILs/RAILs
1 x 3 @ 10
E2
90/90 Hip External Rotation PAILs/RAILs
1 x 3 @ 10
Prep
A
CARs Prep Work
3 Reps of Each (should take no more than 10 minutes) 1. Neck CAR 2. Shoulder Blade CAR 3. Shoulder CAR 4. Seated Weighted Spinal CAR 5. Side Lying Hip CAR 6. Knee CAR 7. Ankle CAR 8. Elbow CAR 9. Wrist CAR
B1
Weighted Tabletop Shoulder CAR Small Circles
2 x 3
B2
Weighted Shoulder Capsule CARs
2 x 5
C1
Overhead Scapula CAR
2 x 5
C2
Prone Scapula Retraction Lift Off Elbow Hinge CAR
2 x 3 @ 10
D1
90/90 Shoulder Infinity
1 x 5 @ 10
D2
Standing Shoulder Infinity
1 x 5 @ 10
Prep
A
CARs Prep Work
3 Reps of Each (should take no more than 10 minutes) 1. Neck CAR 2. Shoulder Blade CAR 3. Shoulder CAR 4. Seated Weighted Spinal CAR 5. Side Lying Hip CAR 6. Knee CAR 7. Ankle CAR 8. Elbow CAR 9. Wrist CAR
B1
Standing Spinal Flexion and Extension
2 x 8
B2
Weighted Lateral Spine Segment
2 x 5
C1
Seated Weighted Spinal CAR
2 x 5 @ 10
C2
Jefferson Curl
2 x 10
Prep
A
CARs Prep Work
3 Reps of Each (should take no more than 10 minutes) 1. Neck CAR 2. Shoulder Blade CAR 3. Shoulder CAR 4. Seated Weighted Spinal CAR 5. Side Lying Hip CAR 6. Knee CAR 7. Ankle CAR 8. Elbow CAR 9. Wrist CAR
B1
Ankle Pronation PAILs/RAILs
1 x 6 @ 10
B2
Ankle Supination PAILs/RAILs
1 x 6 @ 10
C1
Knee Internal & External Rotation PAILs RAILs
1 x 6 @ 10
C2
Seated Hip Flexion Passive Range Lift Off
1 x 6 @ 10
D1
Wrist Extension PAILs/RAILss
1 x 6 @ 10
D2
Wrist Flexion PAILs/RAILss
1 x 6 @ 10
D3
Banded Elbow External Rotation
2 x 10
D4
Banded Elbow Internal Rotation
2 x 10
A
30 Minute Shoulder & Scapula Kinstretch
Matt Penny
Matt has diverse experience in health and performance. He overcame multiple ACL reconstructions, while being a sponsored snowboarder, and now spends his time mountain biking, surfing, running and rock climbing. He works as a personal trainer with an emphasis on joint centered strength training.
Get top notch coaching while working with a busy schedule. We only need 30 minutes a day to create profound changes in the body. Movement happens in the joints, give them some love each day intentional training.
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When you join a team you’re getting more than programming, you’re joining an online community.
MBM Mobility Membership
MBM Mobility Membership
MBM Mobility Membership
