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 4 workouts a week and a daily warm up. Workouts are designed to last around 30 minutes and are focused around increasing hip and core strength.

$34 / 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

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow. Feedback provided within 24 hours.

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.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

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

Sample Week

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

Sunday

Morning Mobility

Cat/Cow

1 x 15

Quadruped Thoracic Rotations (extended)

1 x 10

Deep Squat with Thoracic Rotation

1 x 10

Spiderman with Thoracic Rotation

1 x 5

Side Bends

1 x 10

Torso Twists

1 x 15

Quad Pull

1 x 10

Monday

Basic

Knee Tuck Crunches

2 x 15

Reverse Hyperextension

2 x 15

Push-Up

2 x 10

Air Squat

2 x 15

DB Bent Over Deltoid Fly

2 x 15

Reverse Lunge

2 x 10

Monday

JUMP

Jump Rope

1 x 300

Tuesday

Morning Mobility

Cat/Cow

1 x 15

Quadruped Thoracic Rotations (extended)

1 x 10

Deep Squat with Thoracic Rotation

1 x 10

Spiderman with Thoracic Rotation

1 x 5

Side Bends

1 x 10

Torso Twists

1 x 15

Quad Pull

1 x 10

Wednesday

Dynamic

Copenhagen Plank

2 x 15

Copenhagen Plank Lifts

2 x 15

Plyo Push-Up

2 x 10

Sumo Squat Jumps

2 x 15

Front/Lateral Raises

2 x 10

Reverse Lunge to Knee Drive

2 x 10

Wednesday

JUMP

Jump Rope

1 x 5:00

Thursday

Morning Mobility

Cat/Cow

1 x 15

Quadruped Thoracic Rotations (extended)

1 x 10

Deep Squat with Thoracic Rotation

1 x 5

Spiderman with Thoracic Rotation

1 x 5

Side Bends

1 x 10

Torso Twists

1 x 15

Quad Pull

1 x 10

Standing Knee Grabs

1 x 10

Side Kicks

1 x 10

Friday

Basic1

Knee Tuck Crunches

2 x 20

Reverse Hyperextension

2 x 20

Incline Push Up

2 x 15

Sumo Squat

2 x 15

DB Bent Over Row

2 x 15

Single RDL (bodyweight)

2 x 15

Friday

JUMP

Jump Rope

1 x 5:00

Saturday

RUN1

1-mile Run

Coach

More from Functional Mobility Training

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.

Keep Moving!

First we move to feel better, then we move to strengthen our posture (create a stronger core), and then we build on our foundation (however we want). There are many ways to train your body, I want to help you move better. Join me!

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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. Beginner to 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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When you join a team you’re getting more than programming, you’re joining an online community.

Mobility Squad