Vernon Griffith – New Mobility Explored Program

This is a FOUR day SIX week Mobility Program aimed at improving mobility, restoring range of motion and strengthening that range of motion.

If you are feeling TIGHT, STIFF or in PAIN this six week Mobility Program may be a great step towards more efficient and healthier movement.

This FULL BODY Program is built around zooming in on specific areas and then zooming out to full body global movement and integrating those areas for more optimal and functional movement outcomes.

What you’ll learn in New Mobility Explored Program:

Week 1

Day 1

• Welcome to the NEW Mobility Explored Program
• Shin Box Rotation
• Adductor Rock to Hip Walk Out
• Glute Mobilization
• Lying T-Spine
• Neck Rotations
• Cat Camel
• Hamstring to Ankle Rock

Day 2

• Plank
• Deadbug
• Side Bridge with Abduction from Elbow
• Groin Squeeze
• Shoulder Airplane Switching Arms
• Facing Wall Hip Airplane

Day 3

• Full Mobility Session from the NEW Mobility Explored Program
• Roll Down the Middle Reach
• Adductor Rock to Hip Walk Out
• Cat Camel
• Kneeling T-Spine Rotations on the Wall
• Glute Mobilization
• Heel Clicks

Day 4

• Ending Week 1 of the NEW Mobility Explored Program
• Plank
• Deadbug
• 90/90 Tennis Ball
• Two Leg Posterior Bridge
• Standing Hip Flexion Supported with ISO Hold
• Shoulder Hovers
• Push-up to Pike

Week 2

Day 1

• Starting Week 2 Of The New Mobility Explored Program
• Shin Box Rotation
• Cat Camel Diagonal
• Neck Rotations
• Groin Drift
• Kneeling T-Spine Rotations On The Wall
• Hamstring Drop
• Sldl – Bodyweight

Day 2

• Plank
• Deadbug
• Side Bridge With Abduction From Elbow
• Copenhagen From Bench With Knee
• Shoulder Airplane Switching Arms
• Facing Wall Hip Airplane
• 4 Way Shoulders
• Body Turning Banded Rotator Cuff

Day 3

• 4 Steps To Help With Painful / Achy Feet
• Roll Down The Middle Reach
• Shoulder Angels
• Glute Mobilization
• Facing Wall Hip Circle Rotations
• Single Leg Hinge With T Spine Rotation
• Heel Clicks
• Lateral Squat With T-Spine Flow

Day 4

• Plank
• Deadbug Banded Upper Body
• 90/90 Tennis Ball
• Two Leg Posterior Bridge
• Standing Hip Flexion With Er
• Shoulder Hovers
• Push-Up To Pike
• Standing Banded Er/ir

Week 3

Day 1

• Week 3 Of The New Mobility Explored Program
• Shin Box Rotation
• Shin Box Fold
• Shin Box With Ir Hold
• Adductor Rock To Hip Walk Out
• Lateral Squat
• Kneeling T-Spine With Shoulder Opener
• Shoulder Angels

Day 2

• Plank
• Deadbug Banded Upper Body
• Side Bridge With Abduction From Elbow
• Copenhagen From Bench With Knee
• Shoulder Airplane Single Arm Focus
• Facing Wall Hip Airplane
• Standing Single Leg Calf Raise

Day 3

• 6 Steps For Neck Pain And Stiffness
• Neck Rotations
• Figure 4 Flow
• From Squat Toe And Ankle Rock
• Lateral Squat With T-Spine Flow
• Banded T-Spine From Split Squat
• Ffe Iso
• Glute Iso

Day 4

• Roll Down The Middle Reach
• Squatting T-Spine
• Birddog To Gecko
• Single Leg Hinge With T Spine Rotation
• Banded Upper Body Fast Deadbug
• Sldl With Loaded Hip Flexion
• Body Turning Banded Rotator Cuff
• Standing Banded Er/ir

Week 4

Day 1

• Starting Week 4 Of The New Mobility Explored Program
• Shin Box Rotation
• Shin Box Fold
• Shin Box With Ir Hold
• Banded Ab Leg Pull Ups
• Side Bridge Adductor With March Hold
• Kneeling T-Spine With Shoulder Opener
• Shoulder Airplane Single Arm Focus

Day 2

• Plank
• Banded Upper Body Fast Deadbug
• Dns Star
• Side Bridge Adductor 90/90
• Kneeling T-Spine With Shoulder Opener
• Crawl To Kick Through
• Standing Single Leg Calf Raise

Day 3

• 5 Better Ways To Strengthen Your Rotator Cuff
• From Squat Toe And Ankle Rock
• Heel Clicks
• Facing Wall Hip Airplane
• Shoulder Angels
• Squatting T-Spine
• Hamstring Bridge With Pullover
• Shoulder Airplane Single Arm Focus

Day 4

• Hamstring To Ankle Rock
• Cat Camel Gyrate
• T-Spine Wall Contour
• Ffe Floating Heel
• Shin Box Reach And Row
• Rotated Shin Box Iso With Tennis Ball
• Body Turning Banded Rotator Cuff

Week 5

Day 1

• Figure 4 Flow
• Crawl To Crab With Hip Extension
• Loaded Lateral Squat
• Kneeling T-Spine With Shoulder Opener
• Neck Rotations
• T-Spine Wall Contour
• Shoulder Airplane Single Arm Focus

Day 2

• Plank
• Hip Flexor Rock Back
• Dns Star
• Side Bridge Adductor 90/90
• Suitcase Carry
• Side Bridge Adductor With March Hold
• Facing Wall Hip Circle Rotations

Day 3

• 7 Steps For Your Back Pain Flare Up
• Heel Clicks
• Facing Wall Hip Airplane
• Kneeling T-Spine With Shoulder Opener
• Shin Box Reach And Row
• Shoulder Angels
• Banded Squatting T-Spine
• Soleus Raise

Day 4

• Plank
• Rotated Shin Box Iso With Tennis Ball
• Single Leg Hinge With T Spine Rotation
• Sldl With Loaded Hip Flexion
• Lateral Squat With T-Spine Flow
• Crawl To Kick Through
• Standing Hip Flexion Supported With Iso Hold

Week 6

Day 1

• Starting Week 6 Of The New Mobility Explored Program
• Figure 4 Flow
• Crawl To Crab With Hip Extension
• Loaded Lateral Squat
• Kneeling T-Spine With Shoulder Opener
• Neck Rotations
• T-Spine Wall Contour
• Shoulder Airplane Single Arm Focus

Day 2

• Plank
• Hip Flexor Rock Back
• Dns Star
• Side Bridge Adductor 90/90
• Suitcase Carry
• Side Bridge With Abduction From Elbow
• Facing Wall Hip Circle Rotations

Day 3

• Dealing With Tight Hamstrings?
• Heel Clicks
• Facing Wall Hip Airplane
• Kneeling T-Spine With Shoulder Opener
• Shin Box Reach And Row
• Shoulder Angels
• Banded Squatting T-Spine
• Soleus Raise

Day 4

• Plank
• Rotated Shin Box Iso With Tennis Ball
• Single Leg Hinge With T Spine Rotation
• Sldl With Loaded Hip Flexion
• Lateral Squat With T-Spine Flow
• Crawl To Kick Through
• Standing Hip Flexion Supported With Iso Hold

More courses from the same author: Vernon Griffith