Vernon Griffith – Beginner Mobility Program

Movement is life and finding ways to explore that movement to create better mobility solutions is key.

This is a six week program with four workouts a week. Workouts are designed to last around 15-20 minutes a day and attack movement from a global perspective to improve hip, ankle, thoracic spine and shoulder mobility among many others. Workouts are designed to be additive to any existing program or even separate for athletes looking to run a two a day training model. Once completed the program can be conducted all over again.

Think about it as your daily multi-vitamin and as you improve movement and range of motion those movements become deeper and more durable each cycle through.

Choose exploration, choose curiosity.

What you’ll learn in New Mobility Explored Program:

Week 1

Day 1

• Welcome to Explore Mobility and Mission: Explore
• Feet Rock
• Shin Box Rotation
• Adductor Rock to Hip Walk Out
• Cat Camel
• Hamstring to Ankle Rock
• Walking Lunge with T-Spine Rotation
• Birddog
• Push-up to Pike

Day 2

• Plank
• Deadbug
• Shin Box Rotation
• Figure 4 ISO
• Side Mermaid
• Glute ISO
• Glute Bridge
• RDL to Wall Reach

Day 3

• Shin Box Rotation
• Heel Clicks
• Groin Drift
• Adductor Rock to Hip Walk Out
• Hamstring to Ankle Rock
• From Squat Toe and Ankle Rock
• Lateral Squat
• Lunge with T-Spine

Day 4

• Shin Box Rotation
• 90/90 Tennis Ball
• Pigeon Drag
• Glute Mobilization
• Deadbug
• Plank to Push up to Pike
• FFE ISO
• RDL Reach to the Wall

Week 2

Day 1

• Breaking Down Shin Box Rotations
• Heel Click
• Glute Mobilization
• Hamstring to Ankle Rock
• Adductor Rock Back
• Lateral Squat
• Squat Hop Back
• Crawl to Breakdance

Day 2

• Plank
• Deadbug
• Shin Box ISO Tennis Ball
• Plank to Push-up to Pike
• Side Mermaid
• Facing Wall RDL
• FIgure 4 ISO
• Glute ISO
• FFE ISO

Day 3

• Breaking Down Shin Box Rotations
• Heel Click
• Cat Camel Gyrations
• Adductor Rock Back
• Lateral Squat
• Rear Foot Elevated Pendulum
• Lunge to T-Spine Rotation
• Facing Wall Hip Airplane

Day 4

• Breaking Down Shin Box Rotations
• Shin Box ISO Tennis Ball
• Figure 4 Flow
• Deadbug
• From Squat Toe and Ankle Rock
• Low Crawl
• Staggered Stance Squat
• Crawl Patterns
• Crawl to Breakdance

Week 3

Day 1

• Halfway through Explore Mobility
• Feet Rock
• Breaking Down Shin Box Rotations
• Hamstring to Ankle Rock
• Adductor Rock Back
• Lateral Squat
• Rear Foot Elevated Pendulum
• Side Pops
• Wall ISO

Day 2

• Plank
• Deadbug
• Shin Box ISO Tennis Ball
• Glute Mobilization
• Low Crawl
• Crawl to Breakdance
• Plank to Push-up to Pike
• Floating Heel FFE Split Squat
• Rotating Planks

Day 3

• Breaking Down Shin Box Rotations
• Heel Click
• Cat Camel Gyrations
• Single Leg Hinge with T Spine Rotation
• Side Mermaid
• Lateral Squat to T Spine Flow
• Lateral Bound into Split Squat
• L Box Bound

Day 4

• Wrapping Up Week 3- Do you need more
• Plank
• Single Arm Crawl to Pike
• Low Crawl
• Side Pops
• Lateral Bounds
• Rear Foot Elevated Pendulum
• Facing Wall Hip Airplane
• Alternating Hamstring Bridge

Week 4

Day 1

• Breaking Down Shin Box Rotations
• Heel Click
• Cat Camel Gyrations
• Squat Hop Back
• From Squat Toe and Ankle Rock
• Low Crawl
• Elevated Surface Knee Extensions
• Heels Elevated Squat

Day 2

• Plank
• Pike Push Up
• Shin Box ISO Tennis Ball
• Straight Arm Shoulder Rotations Close Chain
• Crawl to Crab Explore
• Rotating Breakdance
• Side Mermaid
• Glute ISO
• Alternating Hamstring Bridge

Day 3

• Breaking Down Shin Box Rotations
• Heel Click
• Cat Camel Gyrations
• Groin Drift
• Hamstring to Ankle Rock
• Glute Mobilization
• Adductor Rock Back
• Single Leg Hinge with T Spine Rotation

Day 4

• Plank
• Deadbug
• Crawl Patterns
• Lateral Squat to T Spine Flow
• Side Pops
• Lateral Bounds
• L Box Bound
• Lateral Bound into Split Squat

Week 5

Day 1

• Breaking Down Shin Box Rotations
• Adductor Rock Back
• Figure 4 Rotating Flow
• Glute Mobilization
• Lateral Squat
• Side Pops
• Split Squat to Bound
• Open L Box Bound

Day 2

• Plank
• Deadbug
• Plank to Push-up to Pike
• Shin Box ISO Tennis Ball
• Crawl Patterns
• Single Arm Crawl to Pike
• Rotating Breakdance
• Floating Heel FFE Split Squat
• Alternating Hamstring Bridge

Day 3

• Breaking Down Shin Box Rotations
• Heel Click
• Cat Camel Gyrations
• Hamstring to Ankle Rock
• Glute Mobilization
• Adductor Rock Back
• Lateral Squat to T Spine Flow
• Rear Foot Elevated Pendulum

Day 4

• Plank
• FIgure 4 ISO
• Facing Wall Hip Airplane
• Squat Hop Back
• From Squat Toe and Ankle Rock
• Low Crawl
• Elevated Surface Knee Extensions
• Body rock to groin drift

Week 6

Day 1

• Wrapping up Mobility 1 but what’s next.
• Breaking Down Shin Box Rotations
• Figure 4 Rotating Flow
• Glute Mobilization
• Hamstring to Ankle Rock
• Adductor Rock Back
• Lateral Squat to T Spine Flow
• Side Pops
• Wall ISO

Day 2

• Side Mermaid
• Plank
• From Squat Toe and Ankle Rock
• Squat Hop Back
• Low Crawl
• Elevated Surface Knee Extensions
• Floating Heel FFE Split Squat
• Glute ISO

Day 3

• Breaking Down Shin Box Rotations
• Heel Click
• Cat Camel Gyrations
• Crawl to Crab Explore
• Single Leg Hinge with T Spine Rotation
• Side Pops
• Lateral Bounds
• Lateral Bound into Split Squat

Day 4

• Deadbug
• Crawl Patterns
• Plank to Push-up to Pike
• Single Arm Crawl to Pike
• Rotating Planks
• Rotating Breakdance
• Floating Heel FFE Split Squat
• Alternating Hamstring Bridge
• Shin Box ISO Tennis Ball

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