Mobility Membership
Movement by Matt
Functional Training, MobilityStiff or Tight? This program is your answer. Each week we will train mobility on every major joint in the body. The programming is designed to increase mobility, build strength around the joint, and eliminate your joint pain.
Want More Stability? 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 whoch will improve stability and function.
Weekly Programming: We train 5 session per week. Each session is roughly 30-minutes long. This can be your one thing or something that you add on to any sport or training program.
Prep
A
CARs Prep Work
60% Intensity - 3 Reps of Each (should take no more than 10 minutes) 1. Neck CAR 2. Seated Spinal CAR 3. Shoulder Blade CAR 4. Shoulder CAR 5. Standing Hip CAR 6. Knee CAR 7. Ankle CAR 8. Elbow CAR 9. Wrist CAR
B1
Hip Internal Rotation PAILs/RAILs in Sundial
1 x 8 @ 100
B2
Hip External Rotation PAILs/RAILs in Sundial
1 x 8 @ 100
C
Side Lying Hip ER Capsule CAR
1 x 10
D
3 Part Standing Hip CAR
1 x 30 @ 30
E1
Short Lever Hip Extension PAILs/RAILs
1 x 30 @ 60
E2
Short Lever Hip Extension Bias CAR
1 x 5 @ 30
F
Half Kneeling Hip Extension Slides
1 x 8 @ 50
G
Standing Weighted Hip CAR
1 x 1 @ MAX lb
Conditioning
A
CARs Prep Work
60 % Intensity - 3 Reps of Each (should take no more than 10 minutes) 1. Neck CAR 2. Seated Spinal CAR 3. Shoulder Blade CAR 4. Shoulder CAR 5. Standing Hip CAR 6. Knee CAR 7. Ankle CAR 8. Elbow CAR 9. Wrist CAR
B1
Shoulder Internal Rotation PAILs/RAILs (Flexion Bias)
1 x 1 @ 100
B2
Prone Yoga Block Shoulder External Rotation PAILs/RAILs
1 x 8 @ 100
C
Shoulder Infinity
1 x 3 @ 50
D
Shoulder Adduction PAILs/RAILs
1 x 8 @ 100
E1
Banded Shoulder Adduction Dynamic EQI
1 x MAX @ 70
E2
Plank Shoulder CAR
1 x 3 @ 30
F
Weighted Shoulder Adduction to Failure
1 x MAX
Conditioning
A
CARs Prep Work
60% Intensity - 3 Reps of Each (should take no more than 10 minutes) 1. Neck CAR 2. Seated Spinal CAR 3. Shoulder Blade CAR 4. Shoulder CAR 5. Standing Hip CAR 6. Knee CAR 7. Ankle CAR 8. Elbow CAR 9. Wrist CAR
B1
Lumbar Spine Segmentation
1 x 2:00 @ 40
B2
Thoracic Spine Segmentation
1 x 2:00 @ 40
C
Kneeling Weighted Spine CAR
1 x 2 @ MAX
D1
Seated Spine Flexion PAILs
1 x 0:30 @ 60
D2
Seated Spine Flexion PAILs/RAILs
1 x 8 @ 100
E1
Back Extension
1 x 10 @ 50
E2
Spinal Segmentation Sit Up
1 x 2:00 @ MAX
F
Spine CAR
1 x 1:00 @ 20
Conditioning
A
CARs Prep Work
60% Intensity - 3 Reps of Each (should take no more than 10 minutes) 1. Neck CAR 2. Seated Spinal CAR 3. Shoulder Blade CAR 4. Shoulder CAR 5. Standing Hip CAR 6. Knee CAR 7. Ankle CAR 8. Elbow CAR 9. Wrist CAR
B1
Wrist Extension PAILs/RAILss
1 x 8 @ 100
B2
Banded Wrist Extensions
1 x 1:30 @ 40
C1
Wrist Flexion PAILs/RAILss
1 x 8 @ 100
C2
Banded Wrist Flexions
1 x 1:30 @ 40
D
Wrist CAR
1 x 3 @ 30
E1
Elbow Pronation PAILs/RAILs
1 x 8 @ 100
E2
Elbow Supination PAILs/RAILs
1 x 8 @ 100
E3
Elbow CAR
1 x 3 @ 30
F
Banded Bicep Curl Dynamic EQI
1 x 1 @ MAX
G1
Banded Knee External Rotation
1 x 10 @ 40
G2
Banded Knee Internal Rotation
1 x 10 @ 40
G3
Ankle Eversion/Pronation PAILs/RAILs
1 x 8 @ 100
G4
Ankle Inversion/Supination PAILs/RAILs
1 x 8 @ 100
A
35 Minute Hip Internal Rotation Kinstretch Class
1 x 1
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.
Start My 7-Day Free Trial
When you join a team you’re getting more than programming, you’re joining an online community.
Mobility Membership
Mobility Membership
Mobility Membership
