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Perform For Sport - Mobility

Perform For Sport

General Fitness, Strength & Conditioning, Mobility, Multi-sport

Coach

Adam Robinson

The Perform For Sport Mobility programme is designed to help athletes and regular gym-goers improve their overall movement qualities. Daily Mobility Circuits are updated throughout the month to ensure each part of the body is adequately looked after to help athlete's keep flexible, mobile and healthy in a variety of different movement patterns.

The programme can be used as a training regime in its own right, but is also ideal to add alongside a strength or athletic development plan while the exercises provided throughout the week can help with warm ups, recovery and injury prevention.

Whether you want to follow the programme consistently over the course of the week or you prefer to have it as a programme that sits in the background to help supplement recovery days and lower intensity training days, this mobility training regime is an essential piece of anyone's overall strength and athletic development plan.

$10 / mo

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Daily Mobility Circuits for All Levels

Perform For Sport's mobility programme focuses on all round mobility, to help all comers stay healthy for the long term. Whether you are an elite athlete or regular gym-goer implementing a daily mobility routine can not only help keep you joints moving freely, but help with long term underling movement and health

Video Demos from Perform For Sport

Each exercise is accompanied by an easy to follow video preview to help everyone understand the movement correctly, but work alongside the Perform For Sport coaches to increase range of motion and joint health

Movement, Joint Health & Flexibility

Each mobility circuit focuses on full body mobility, including hips, ankles, knees, shoulders and posture, ensuring that not only are weaker areas consistently worked on, but that every body part gets equal attention and exercise.

Useful for a Range of Training

Whether you are using these circuits as an overall mobility and flexibility plan, or as warm ups and cool downs for both in the gym and on the field. Each plan combines a variety of exercises to help you hone in on target areas but also add to your already existing training regime as either a stand alone session or combined with other programmes.

Features

Programming 6 days per week

6 x Daily Mobility Circuits per week which include full body movements to be used as a stand alone session, a warm up or added to other programmes.

Exercise Video Guidance

All instructional videos have been demonstrated by the Perform For Sport coaching team to ensure all athletes know what to do.

Detailed, expert instruction

As well as sets, reps and tempo in which exercises need to be performed we;ll ensure you have all the details needed to maximise your training.

Delivered through TrainHeroic

Perform For Sport uses the best training app available to ensure our athletes get the best possible support throughout.

Equipment

Recommended

Resistance Bands // Foam Roller // Exercise Mat

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

Daily Mobility 1

Daily Mobility Circuit

- Repeat x 2 Rounds- Couch Stretch x 1 minute (Each Side) Pigeon Stretch x 1 minute (Each Side) Hamstring Pump x 15 (Each Side) - Repeat x 3 Rounds - Seated Cat Cow x 15 Thread the Needle x 15 (Each Side) 90/90 Hip Roll x 10 (Each Side) Spiderman with Reach x 10 (Each Side) Half Kneeling Lunge to Hamstring x 10 (Each Side) Adductor Rock x 12 (Each Side) - Repeat x 2 Rounds - Half Kneeling Thoracic Rotation x 10 (Each Side) Downward Dog with Reach x 10 Standing Chest Stretch x 1 minute (Each Side) Squat to Stand x 12

Tuesday

Daily Mobility 2

Daily Mobility

- Repeat x 2 Rounds- Half Saddle Pose x 1 minute (Each Side) Pigeon Stretch with Reach x 12 (Each Side) Tailor Pose x 1 minute+ - Repeat x 3 Rounds - Cat Cow x 15 Thread the Needle with Arm Raise 90/90 Hip Roll with Hip Raise x 10 (Each Side) Spiderman with Lift x 10 (Each Side) Adductor Roll Out x 12 (Each Side) Assited Hamstring Stretch Leg Switch x 10 (Each Side) Lying Single Leg Wiper x 12 (Each Side) - Repeat x 2 Rounds - Seated Thoracic Rotation x 10 (Each Side) Banded Lat Stretch x 1 minute (Each Side) Wall Squat x 10 Hamstring Walkout x 10

Wednesday

Daily Mobility 3

Daily Mobility Circuit

- Repeat x 2 Rounds- Hip Flexor Stretch x 1 minute (Each Side) Wall Hamstring Stretch x 1 minute (Each Side) Seated 90/90 with Reach x 12 (Each Side) Standing Rhomboid Stretch x 1 minute - Repeat x 3 Rounds - Cat Cow x 15 Child's Pose with Thoracic Rotation x 10 (Each Side) Spiderman with Reach x 10 (Each Side) Spiderman with Lift x 10 (Each Side) Prone Scorpion x 10 (Each Side) Lying Bent Knee Single Leg Wiper x 10 (Each Side) Lateral Leg Swings x 12 (Each Side) Deep Squat Hold x 30s+ - Repeat x 2 Rounds - Half Kneeling Thoracic Rotation x 10 (Each Side) Shoulder Dislocates x 12 Bodyweight Cossack Squat x 10 (Each Side) Scap Wall Slide x 12

Thursday

Daily Mobility 4

Daily Mobility Circuit

- Repeat x 2 Rounds- Couch Stretch x 1 minute (Each Side) Wall Adductor Stretch x 1 minute Banded Hamstring Stretch x 1 minute (Each Side) - Repeat x 3 Rounds - Quadruped Shoulder Circles x 40s+ Thread the Needle x 10 (Each Side) Tall Kneeling with Backwards Reach x 10 (Each Side) 90/90 Hip Rolls x 10 (Each Side) Kneeling Shoulder Rolls x 8 (Each Side) Deep Lunge with Hip Rotations x 30s+ (Each Side) Half Kneeling Thoracic Rotation x 10 (Each Side) - Repeat x 2 Rounds - Bodyweight Good Morning x 15 Bodyweight Shoulder Windmills x 10 (Each Side) Cossack Squat to Mountain Climber x 5 (Each Side)

Friday

Daily Mobility 5

Daily Mobility Circuit

- Repeat x 2 Rounds- Couch Stretch x 1 minute (Each Side) Pigeon Stretch x 1 minute (Each Side) Wall Adductor Stretch x 1 minute - Repeat x 3 Rounds - Cat Cow x 15 Thread the Needle x 15 (Each Side) 90/90 Hip Roll x 10 (Each Side) Spiderman with Reach x 10 (Each Side) Spiderman with Hip Lift x 10 (Each Side) Adductor Rock x 12 (Each Side) - Repeat x 2 Rounds - Lying Shoulder Windmill x 10 (Each Side) Scap Wall Slide x 12 Squat to Stand x 10 Hamstring Walkout x 10

Saturday

Daily Mobility 6

Daily Mobility Circuit

- Repeat x 2 Rounds- Couch Stretch x 1 minute (Each Side) Banded Hamstring Stretch x 1 minute (Each Side) 3 Way Hip Flexor Stretch x 12 (Each Side) - Repeat x 3 Rounds - Cat Cow x 15 Childs Pose with Lat Stretch x 30s+ (Each Side) Downward Dog to Cobra x 12 Spiderman with Hip Lift x 10 (Each Side) Prone Scorpian x 10 (Each Side) - Repeat x 2 Rounds - Deep Squat Hold with Reach x 10 (Each Side) Banded Lat Stretch x 1 minute (Each Side) Bodyweight Sway Lateral Lunge x 8 (Each Side) Shoulder Dislocates x 12

Coach

More from Perform For Sport

Adam Robinson

Adam Robinson is the Owner of Perform For Sport which supports athletes from the East of England, from professionals, semi-professionals, to aspiring young athletes. Adam is also the Head S&C Coach at Ipswich Basketball Academy as well as holding roles within the GB set up.

Improve Mobility, Health and Overall Movement.

Increase range of movement around the joints to help the whole body move efficiently. Whether the goal is to increase flexibility, add additional warm ups to current workouts or help prevent injuries and niggles, this regular daily mobility programme can h

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The Proof

Esther Little

Gonzaga University Women's Basketball

Verified Athlete

""Perform For Sport helped give me the strength and athletic foundations I needed to prepare me for life at college.""

Jasmin Taylor

Professional Telemark Skiier

Verified Athlete

""The guys at Perform For Sport are awesome. Whenever I am home I always ensure it's my training base. The programmes and support the team give me is second to none.""

Veron Eze

Basketball Player at Hemel Storm

Verified Athlete

""Perform For Sport offers expert advice, programmes and coaching that help me prepare for every season. Every block of training with them makes me feel stronger, faster and more powerful and give me the confidence ahead of the sporting season.""