Slow Motion

Functional Mobility Training

Mobility, Functional Training
Coach
Pierce Reed

This program is for beginners getting back into movement, designed to open hips and improve core strength/stability. Program is designed to have 6 - 20 minute sessions each week. Take it slow and let your self get familiar with the movement patterns.

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Slow motion is better than no motion.
Breathe deep through these movement patterns and allow the tension of gravity to take over. Move through each rep with intention and create more space around those stiff joints.
Features
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Programming 6 days per week
Hip and core strengthening for beginners getting back into movement. sessions are designed to last 20 minutes or less.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to improve your mobility.
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Delivered through TrainHeroic
Whether you're on the go or at home you will have your sessions delivered to you via the TrainHeroic app.
Equipment
Recommended
Yoga Mat
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Openers

A

Frog Pose

1 x 1:00

B1

Frog Rocks

1 x 15

B2

Single Frog Rocks

1 x 10

C

Butterfly Stretch

1 x 2:00

D1

Sumo Squat with Twist

2 x 10

D2

Lunge with Twist

2 x 5

E

Bent Over Thoracic Spine Rotation

1 x 10

Monday
LM43

A1

Reverse Tabletop

2 x 15

A2

Stationary Lunge

2 x 15

B1

Isometric Single RDL

2 x 10

B2

Lateral Lunge with Knee Drive

2 x 15

Tuesday
Limited Morning 1

A

Cat/Cow

1 x 15

B

Thread the Needle

1 x 10

C

Deep Squat with Thoracic Rotation

1 x 10

D

Spiderman with Thoracic Rotation

1 x 5

E

Side Bends

1 x 10

F

Standing Knee Grabs

1 x 10

G

Torso Twists

1 x 15

H

Quad Pull

1 x 10

I

Side Lying Hip Abduction

1 x 15

Wednesday
Loose

A

Straddle Alternating Toe Touch

1 x 15

B

Straddle Forward Fold

1 x 120

C

Foam Roll

1 x 10:00

Thursday
Moving

A1

Knee Tuck Crunches

2 x 15

A2

Alternating Superman

2 x 10

B1

Straight Leg Raises

2 x 10

B2

Side Kicks

2 x 15

C1

Reverse Lunge

2 x 10

C2

Air Squat

2 x 15

Friday
Limited Morning 1

A

Cat/Cow

1 x 15

B

Thread the Needle

1 x 10

C

Deep Squat with Thoracic Rotation

1 x 10

D

Spiderman with Thoracic Rotation

1 x 5

E

Side Bends

1 x 10

F

Standing Knee Grabs

1 x 10

G

Torso Twists

1 x 15

H

Quad Pull

1 x 10

I

Side Lying Hip Abduction

1 x 15

Coach
coach-avatar Pierce Reed

Former rugby player that specializes in helping people who are getting back into movement. Received BS in Kinesiology from the University of Houston in 2011, later received certification as a yoga instructor in 2019.

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Get Started!

It's always difficult to get going but the most important part is starting with a solid foundation. This program is designed to get you started!

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FAQs
What should I do if I finish early or I find it easy?
Remember to move slowly and see how your body reacts. If you feel that your body can handle more, add an additional round of stretches or add weight to the exercises to focus more on stability.
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