Mobility Squad

Functional Mobility Training

Functional Training
Coach
Pierce Reed

Mobility is life. Lets dive into movement and practice consistently to improve how we move.

This program is equipped with a daily warm up and workout. Each session is designed to last around 30 minutes. Warm ups focus on flexibility and stability and the workouts are focused on increasing hip and core strength.

$29 / mo
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Mobility Squad
Each day we will move and practice increasing our overall range of motion and core strength. As we mobilize the hip joint we will focus on stabilizing the core until there is enough strength for more dynamic movement.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow. Feedback provided within 24 hours.
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Programming 4 days per week
Strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background. Daily stretch session included.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Community based. Your coach and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Dumbbells // Resistance Bands // Yoga Mat // Foam Roller
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
PRSS

A1

Reverse Plank Marches

2 x 25

A2

Bird Dog Row

2 x 15

B1

Bent Knee Dead Bug

2 x 15

B2

Reverse Hyperextension

2 x 15

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
PRS

A1

Knee Tuck Crunches

2 x 25

A2

Push-Up

2 x 25

B1

Air Squat

2 x 25

B2

DB Bent Over Row

2 x 15

C1

DB Deadlift

2 x 15

C2

Single Arm DB Shoulder Press (seated)

2 x 10

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

Tuesday
PRS1

A1

Ab Crunch (Machine)

3 x 25

A2

Single Leg Back Extension (Machine)

2 x 10

B1

Copenhagen Plank

2 x 15

B2

Copenhagen Plank Lifts

2 x 15

C1

Hip Abduction (Machine)

2 x 25

C2

Side Lying Hip Abduction

D1

Reverse Lunges

2 x 25

D2

Hip Swings

2 x 25

Tuesday
Night Flow

A

Straddle Alternating Toe Touch

1 x 5

B

Straddle Forward Fold

1 x 1:00

C

Supine Knee Grab

1 x 10

D

Supine Figure 4

1 x 1:00

E

Side Lying Thoracic Windmill

1 x 5

F

Happy Baby Pose

1 x 1:00

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
PRS2

A1

DB Bench Press

2 x 15

A2

Goblet Squat

2 x 15

B1

DB Bent Over Row

2 x 10

B2

DB Reverse Lunge

2 x 15

C1

DB Shoulder Press

2 x 15

C2

Single Leg RDL

2 x 15

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
PRS3

A1

Ab Crunch (Machine)

3 x 25

A2

Single Leg Back Extension (Machine)

2 x 10

B1

Copenhagen Plank

2 x 15

B2

Copenhagen Plank Lifts

2 x 15

C1

Hip Abduction (Machine)

2 x 25

C2

Side Lying Hip Abduction

D1

Single Leg Hip Thrust

2 x 15

D2

Hip Thrust

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
PRS4

A1

Reverse Tabletop

2 x 15

A2

Plyo Push-Up

2 x 10

B1

Sumo Squat Jumps

2 x 15

B2

Inverted Row

2 x 25

C1

Switching Split Squat Jumps

2 x 15

C2

Shoulder Taps

2 x 25

D

DB Single Thruster

2 x 10

Saturday
RUN1

A

1-mile Run

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
Night Flow

A

Straddle Alternating Toe Touch

1 x 5

B

Straddle Forward Fold

1 x 1:00

C

Supine Knee Grab

1 x 10

D

Supine Figure 4

1 x 1:00

E

Side Lying Thoracic Windmill

1 x 5

F

Happy Baby Pose

1 x 1:00

Coach
More from Functional Mobility Training
coach-avatar Pierce Reed

specializing in helping people move better.

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Keep Moving!

Consistency is key, find a program that you can stick to and never give up!

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FAQs
Who would benefit most from this type of programming?
This program is designed to help you build strength starting with the core and hips. Intermediate level.
How much weight should I use?
Use a weight that is comfortable and easy to manage and work your way up over time. I started most of these as body weight exercises. If you have any questions about modifying a particular exercise, message me!
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