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
WU24.1

A

Cat/Cow

1 x 25

B

90/90 Forward Fold

1 x 25

C

Kneeling Side Bends

1 x 25

D

Straight Leg Fire Hydrant

1 x 25

E

Tabletop Hip Extension

1 x 25

F

Seated Leg Lifts

1 x 25

G

Pike Alternating Leg Lifts

1 x 25

H

Flutter Kicks and Dolphin Kicks

1 x 25

Monday
WU24.2

A

90/90 Forward Fold

1 x 25

B

Cat/Cow

1 x 25

C

Thread the Needle

1 x 10

D

Quadruped Thoracic Rotations (short)

1 x 10

E

Quadruped Thoracic Rotations (long)

1 x 5

F

Copenhagen Plank

1 x 25

G

Side Lying Hip Abduction

1 x 25

H

Hanging Knee Raise

1 x 25

Tuesday
WU24.3

A

90/90 Rotation w/Forward Fold

1 x 25

B

Cat/Cow

1 x 25

C

Thread the Needle

1 x 10

D

Quadruped Thoracic Rotations (short)

1 x 10

E

Quadruped Thoracic Rotations (long)

1 x 5

F

Alternating Superman

1 x 25

G

Deep Squat with Thoracic Rotation

1 x 25

H

Spiderman with Thoracic Rotation

1 x 25

I

Bent Over Thoracic Spine Rotation

1 x 25

J

External Shoulder Rotation - W's

1 x 25

K

Band Pull-Apart

1 x 25

L

Forward Fold with Reverse Clasp

1 x 60

Wednesday
WU24.4

A

Butterfly Flutter

1 x 100

B

Straddle Alternating Toe Touch

1 x 25

C

Side Lying Thoracic Windmill

1 x 25

D

Supine Alternate Kicks

1 x 25

E

Prone Scorpion

1 x 25

F

Kneeling Side Bends

1 x 25

G

Straight Leg Fire Hydrant

1 x 25

H

Side Lying Hip Adduction

1 x 25

I

Seated Leg Raise

1 x 25

J

Tabletop Hip Extension

1 x 25

Thursday
WU24.2

A

90/90 Forward Fold

1 x 25

B

Cat/Cow

1 x 25

C

Thread the Needle

1 x 10

D

Quadruped Thoracic Rotations (short)

1 x 10

E

Quadruped Thoracic Rotations (long)

1 x 5

F

Copenhagen Plank

1 x 25

G

Side Lying Hip Abduction

1 x 25

H

Hanging Knee Raise

1 x 25

Friday
WU24.1

A

Cat/Cow

1 x 25

B

90/90 Forward Fold

1 x 25

C

Kneeling Side Bends

1 x 25

D

Straight Leg Fire Hydrant

1 x 25

E

Tabletop Hip Extension

1 x 25

F

Seated Leg Lifts

1 x 25

G

Pike Alternating Leg Lifts

1 x 25

H

Flutter Kicks and Dolphin Kicks

1 x 25

Saturday
WU24.3

A

90/90 Rotation w/Forward Fold

1 x 25

B

Cat/Cow

1 x 25

C

Thread the Needle

1 x 10

D

Quadruped Thoracic Rotations (short)

1 x 10

E

Quadruped Thoracic Rotations (long)

1 x 5

F

Alternating Superman

1 x 25

G

Deep Squat with Thoracic Rotation

1 x 25

H

Spiderman with Thoracic Rotation

1 x 25

I

Bent Over Thoracic Spine Rotation

1 x 25

J

External Shoulder Rotation - W's

1 x 25

K

Band Pull-Apart

1 x 25

L

Forward Fold with Reverse Clasp

1 x 60

Coach
More from Functional Mobility Training
coach-avatar Pierce Reed

specializing in helping people move better.

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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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