Starting Mobility Program: Manual

The starting mobility program is designed to help you get started with your
mobility training, identify areas that lack the desired or need mobility, and to
help you fix your posture in order to improve performance inside and outside
of the gym. Because I know that not everyone has the same amount of time to
spend on their mobility training, I have designed this program in more of a pick
and choose style. In this manual you will learn general guidelines to use, but
the goal is to keep it as simple as possible for you to get started…

Getting Started With The Program

How do you get started? In order to help you transition in to the habit of
stretching and mobilizing your body every day, the first goal is going to be for
you to complete a short mobility routine on a daily basis. This is going to be
what we call ‘’the daily five’’. There is going to be five movements that are
going to give you the overall best effect in terms of mobility. You are going to
find multiple ‘’daily five’’ routines in the curriculum. The purpose being to give
you some variety and find a specific routine that suits you best.

You want to choose a time and place where you are going to perform this
routine every day. Some of the best times to do it is in the morning, during
lunch or at night before you go to bed. Since this routine is going to be more of
a limbering session with less intensity this can be performed multiple times per
day if you want to. The basis is that you want to decide on a mobility schedule
and stick to it. You will find all the details on the exercises with demonstrations,
reps and sets in the course curriculum under the ‘’daily five’’ tab.

You want to start with only this daily routine, that way you won’t get too much
on your plate, and you are going to have an easier time to make it in to a habit.
And the only way to create a healthy lifestyle is through healthy habits.

Action Step 1: Choose a ‘’daily five’’ routine and make it a goal to perform this
routine on a daily basis. Write down when and where you are going to do the
routine, like below…

‘’I will perform the daily five routine #2 every morning at 07:00 before work’’
 Identifying Your Mobility Deficiencies

The next step of the program is to start addressing specific mobility

deficiencies. For this you are going to perform the ‘’mobility test’’. You will find
the mobility test in the program tab in the curriculum. In this test you are going
to perform a number of exercises to identify where your time will be the best
spent. You will find more information about the mobility test in the curriculum.
Once you have performed this test you will have a better idea of where you are
the most limited in terms of mobility and flexibility.

Action Step 2: Perform the mobility test and figure out what areas you lack
mobility in, write down the exercises you found the most difficult, like in the
example below…

‘’I found the squat, table and cat cow and seal stretch the most difficult’’

Fixing Your Mobility Deficiencies

The next obvious step after we have identified your mobility deficiencies is to
fix them. How are we going to fix them? Through mobility practice. In the
curriculum you are going to find a section that is called ‘’Mobility Deficiencies’’.
In this tab you are going to find a series of videos dedicated to fixing specific
mobility issues. If you for example found in the mobility test that you are
limited in your hip mobility you will follow the hip mobility protocol. Based on
your results from the mobility test you want to choose the one or two areas
you need to work on the most. That way you will have two protocols to follow.

You are going to add these protocols on to your daily mobility routine. So you
are going to continue with daily five routine BUT also add the mobility
protocols a few times per week. My recommendation is to perform each
mobility protocol for 2-3x per week, depending on how severe the mobility
deficiency is and how aggressively you want to attack it. It’s always best to start
with once per week and only increase the frequency to two times per week
once you feel that your mobility is stagnating despite increases in volume,
intensity and difficulty.

I also recommend that you perform the protocols on different days, but can be
performed on the same day. Example schedule will be on the next page…
 Example Schedules:

Mobility Schedule With One Protocols:

Monday: Hip Mobility Protocol

Tuesday: Rest
Wednesday: Hip Mobility Protocol
Thursday: Rest
Friday: Rest
Saturday: Hip Mobility Protocol
Sunday: Rest

+ Daily five routine on all days

Mobility Schedule With Two Protocols:

Monday: Hip Mobility Protocol

Tuesday: Shoulder Mobility Protocol
Wednesday: Rest
Thursday: Hip Mobility Protocol
Friday: Shoulder Mobility Protocol
Saturday: Rest
Sunday: Hip Mobility Protocol

+ Daily five routine on all days

Mobility Schedule With Three Protocols:

Monday: Hip Mobility Protocol

Tuesday: Shoulder Mobility Protocol
Wednesday: Posture Fix Protocol
Thursday: Hip Mobility Protocol
Friday: Shoulder Mobility Protocol
Saturday: Posture Fix Protocol
Sunday: Rest

+ Daily five routine on all days

Action Step 3: Choose your specific mobility protocols that you are going to
follow, and decide how often you are going to perform them and on what days.
You can choose any of the examples from the last page…

Combining Protocols

If you find that you are only limited in certain movements within a certain
protocol you can pick out the exercises that are the most relevant to you and
put together a routine of your own. You could then simply choose 2-3 exercises
from each protocol and put them together and you have your own routine that
is specifically designed for you. Like in the examples above you would choose 2-
3 exercises for the shoulders and 2-3 exercises for the hips for a total of 4-6
exercises in your mobility routine.

Full Body Routines

Another option if you have already fixed your mobility deficiencies is to

perform our full body routines, these are designed to help improve the mobility
in your entire body in one routine. You can also perform this routine if you
found many of the exercises in the mobility test difficult and want to get the
entire body in one go. The full body routines can be quite intense on the body
and should not be done too often, limit these to 2-4 times per week, and start
of slow and only increase frequency after increasing other factors with no
progress for a couple of weeks.

Mobility Schedule With Full Body Routines:

Monday: Full Body Routine

Tuesday: Rest
Wednesday: Full Body Routine
Thursday: Rest
Friday: Full Body Routine
Saturday: Rest
Sunday: Rest

+ Daily five routine on all days

 Taking Your Mobility To The Next Level

At this point of the program it’s merely a question of deciding what you want
to achieve. Why are you working on your mobility at this point? Do you want to
learn a specific skill, are you preparing for your sport or do you just want to
maintain your mobility and be healthy? Different answers require different
approaches. Below you will find some of my recommended approaches
depending on where you want to go next…

1. Maintain mobility and be healthy

Daily: Full Joint Rotation Routine OR daily five routine

Weekly: Full Body Routine (2-3x per week)

2. Increase Your Mobility

Daily: Full Joint Rotation Routine OR daily five routine

Weekly: Protocol based on goals (2-4x per week)

3. Learn Specific Skills

Daily: Full Joint Rotation Routine OR daily five routine

Weekly: Any of my skill mobility programs (2-6x per week)

Closing Thoughts

That’s all you need to know to make the most out of this program. All you need
to do is follow the action steps, write down your goals and be specific with
what you want. Always document your starting point with video or photos. In
order to compare and see progress in the future. In order to know where we
are going, we need to know where we are… If you have any questions about
the methods or you feel something is not right, then please shoot me a
message down below in the discussion area and I will clear things up for you.
Thank you for reading the mobility manual, good luck with your mobility
training and I will talk to you soon!

Sid, Signing out…