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. Take it slow and let yourself get familiar with the movement patterns.

$21 / mo
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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 7 days per week
Hip and core strengthening for beginners getting back into movement. sessions are designed to last 30 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
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 10

E

90/90 with Hip Extension

1 x 5

F

90/90 Forward Fold

1 x 5

G

External Shoulder Rotation - W's

1 x 25

H

Band Pull-Apart

1 x 25

Monday
Morning Flow.

A1

Cat/Cow

1 x 10

A2

Quadruped Thoracic Rotations (short)

1 x 10

B1

Cat/Cow

1 x 10

B2

Quadruped Thoracic Rotations (long)

1 x 10

C1

Cat/Cow

1 x 10

C2

Thread the Needle

1 x 10

D

Skandasana Flow

1 x 5

Monday
Body 1

A

Alternating Plank Crunch

1 x 25

B1

Air Squat

2 x 25

B2

Push-Up

2 x 25

C1

Reverse Lunges

1 x 25

C2

Lat Pulldown (prone)

1 x 25

D1

Lateral Lunges

1 x 25

D2

Lat Pulldown (prone)

1 x 25

Tuesday
Limited Morning 1

A

Cat/Cow

1 x 15

B

Thread the Needle

1 x 15

C

Deep Squat with Thoracic Rotation

1 x 10

D

Spiderman with Thoracic Rotation

1 x 5

E

Side Bends

1 x 15

Tuesday
Body 2

A

Reverse Plank Marches

2 x 25

B1

Sumo Squat

2 x 25

B2

Push-Up

2 x 25

C1

Pendulum Lunge

2 x 15

C2

Plank Row (bodyweight)

2 x 15

D

Lateral Lunge with Knee Drive

2 x 15

Wednesday
Limited Morning 2

A1

Alternating Superman

2 x 15

A2

Knee Tuck Crunches

2 x 25

B1

Quad Pull

1 x 15

B2

Bent Over Thoracic Spine Rotation

1 x 15

C1

Standing Knee Grabs

2 x 10

C2

Side Lying Hip Abduction

2 x 15

Wednesday
Body 3

A1

Push-Up to Side Plank

2 x 10

A2

Alternating Superman

2 x 15

B1

Plyo Push-Up

2 x 10

B2

Finger Touch Squat Jumps

2 x 15

C1

Bent Over Row (bodyweight)

2 x 25

C2

Split Jump

2 x 10

Thursday
Limited Morning 1

A

Cat/Cow

1 x 15

B

Thread the Needle

1 x 15

C

Deep Squat with Thoracic Rotation

1 x 10

D

Spiderman with Thoracic Rotation

1 x 5

E

Side Bends

1 x 15

Thursday
Body 4

A1

Knee Tuck Crunches

2 x 25

A2

Push Up to Down Dog

2 x 10

B1

Wall Sit (bodyweight)

2 x 60

B2

Bridge

2 x 15

C1

Deltoid Fly (bodyweight)

2 x 25

C2

Sumo Squat Jumps

2 x 15

Friday
Limited Morning 2

A1

Alternating Superman

2 x 15

A2

Knee Tuck Crunches

2 x 25

B1

Quad Pull

1 x 15

B2

Bent Over Thoracic Spine Rotation

1 x 15

C1

Standing Knee Grabs

2 x 10

C2

Side Lying Hip Abduction

2 x 15

Friday
Morning Flow.

A1

Cat/Cow

1 x 10

A2

Quadruped Thoracic Rotations (short)

1 x 10

B1

Cat/Cow

1 x 10

B2

Quadruped Thoracic Rotations (long)

1 x 10

C1

Cat/Cow

1 x 10

C2

Thread the Needle

1 x 10

D

Skandasana Flow

1 x 5

Friday
WALK

A

Walk

1 x 1

Saturday
Morning Flow.

A1

Cat/Cow

1 x 10

A2

Quadruped Thoracic Rotations (short)

1 x 10

B1

Cat/Cow

1 x 10

B2

Quadruped Thoracic Rotations (long)

1 x 10

C1

Cat/Cow

1 x 10

C2

Thread the Needle

1 x 10

D

Skandasana Flow

1 x 5

Saturday
Body Iso

A1

Hollow Hold

2 x 30

A2

Aquaman Hold

2 x 30

B1

Isometric Lunge

2 x 60

B2

Standing Isometric Hip Flexion

2 x 30

C1

Isometric Half Push Up

2 x 30

C2

Isometric Sumo Squat (wall)

2 x 60

Coach
More from Functional Mobility Training
coach-avatar Pierce Reed

specializing in helping people move better.

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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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