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Mobility 2.0
Course Introduction
Quickstart guide (2:26)
Upgrades + Discounts
FAQs
Mobility in detail
Mobility 101 (7:08)
Parameters (4:14)
Progressing (1:09)
Issues (5:38)
Prep Phase - Prep Flow 1 -Exercise Explanation
QUADRUPED WRIST CIRCLES (1:56)
SINGLE WRIST FLEXION (2:02)
ELBOW CIRCLES CC (1:28)
EASY BRIDGE (1:49)
CAT COW (2:04)
HIP FIGURE 8 (1:20)
CROUCH ROCKS (1:41)
LUNGE KNEE ROTATIONS (1:43)
FROG ROCKS (1:38)
Prep Phase - Prep Flow 2 - Exercise Explanation
ELBOW PIT ROTATIONS CC (1:01)
STICK SHOULDER EXTENSION (1:55)
LYING TORSION (1:29)
SITTING HIP ROTATIONS (1:30)
FIBULA ROTATION (1:51)
FOOT TILT (1:54)
STRADDLE SIT (1:44)
LUNGE AND REACH (2:34)
Prep Phase - Prep Flow 3 - Exercise Explanation
WRIST SHIFT OC (1:33)
DOG TO PIKE (2:14)
HIP PENDULUM (2:22)
QUADRUPED REACH (2:12)
STANDING HEEL CIRCLES (1:10)
FOOT SQUARE (1:36)
PIKE SIT (1:52)
LUNGE TO KNEELING PISTOL (2:13)
TEA CUP (1:50)
Prep Phase - Week 1
PP - W1 - Day 1 - Monday - PF 1 (7:41)
PP - W1 - Day 4 - Thursday - PF 2 (6:40)
PP - W1 - Day 7 - Sunday - PF 3 (8:27)
Prep Phase - Week 2
PP - W2 - Day 10 - Wednesday - PF 1 (13:38)
PP - W2 - Day 12 - Friday - PF 2 (11:36)
PP - W2 - Day 14 - Sunday - PF 3 (15:49)
Prep Phase - Week 3
PP - W3 - Day 16 - Tuesday - PF 1 (9:51)
PP - W3 - Day 17 - Wednesday - PF 2 (8:30)
PP - W3 - Day 19 - Friday - PF 3 (10:37)
PP - W3 - Day 20 - Saturday - PF 1 (15:18)
Prep Phase - Week 4
PP - W4 - Day 22 - Monday - PF 2 (13:16)
PP - W4 - Day 23 - Tuesday - PF 3 (16:49)
PP - W4 - Day 25 - Thursday - PF 1 (12:51)
PP - W4 - Day 26 - Friday - PF 2 (10:50)
PP - W4 - Day 27 - Saturday - PF 3 (13:17)
Prep Phase MODS - Week 5
QUADRUPED WRIST CIRCLES - MOD (1:08)
ELBOW CIRCLES CC - MOD (0:17)
EASY BRIDGE - MOD (0:48)
CAT COW - MOD (0:31)
HIP FIGURE 8 - MOD (0:29)
FROG ROCKS - MOD (0:36)
ELBOW PIT ROTATIONS CC - MOD (0:49)
STICK SHOULDER EXTENSION - MOD (0:52)
SITTING HIP ROTATIONS - MOD (0:57)
LYING TORSION - MOD (0:21)
QUADRUPED REACH - MOD (0:24)
PIKE SIT - MOD (0:35)
FOOT TILT - MOD (0:52)
STRADDLE SIT - MOD (1:05)
WRIST SHIFT OC - MOD (0:59)
DOG TO PIKE - MOD (0:42)
HIP PENDULUM - MOD (0:21)
FOOT SQUARE - MOD (0:32)
TEA CUP - MOD (1:56)
Level 1 - Flow 1A - Exercise Explanations
WRIST FLEXION (1:50)
ELBOW PIT ROTATIONS CC (1:01)
STICK DISLOCATIONS (2:40)
STERNUM SQUARE (2:16)
FIGURE 4 SIT AND SWITCH (2:04)
FIBULA ROTATION (1:51)
DYNAMIC DEEP SQUAT (2:18)
SITTING SINGLE LEG RAISE (0:58)
CRAB WALK SQUARE (1:14)
EYE CIRCLES (2:56)
Level 1 - Week 6
L1 - W6 - Day 29 - Monday - F 1A (10:17)
L1 - W6 - Day 31 - Wednesday - F 1A (16:10)
L1 - W6 - Day 33 - Friday - F 1A (13:17)
Level 1 - Flow 1B - Exercise Explanations
WRIST FIGURE 8 (1:48)
ELBOW CIRCLES CC (1:28)
EASY BRIDGE ROCKS (1:47)
TORSO ROTATIONS (1:14)
FROG ROCKS (1:38)
STANDING KNEE CIRCLES (1:13)
DEEP SQUAT CIRCLES (1:58)
PANCAKE (1:03)
KNEELING FLOW (2:12)
LUNGE TO KNEELING PISTOL (2:13)
Level 1 - Week 7
L1 - W7 - Day 36 - Monday - F 1B (10:00)
L1 - W7 - Day 38 - Wednesday - F 1B (15:37)
L1 - W7 - Day 40 - Friday - F 1B (13:20)
Level 1 - Flow 1C - Exercise Explanations
QUADRUPED WRIST CIRCLES (1:56)
ELBOW CIRCLES OC (1:33)
PASSIVE HANG (1:19)
HEAD BRIDGE (2:04)
STANDING SCALE TOUCH CIRCLE (1:47)
LUNGE ROCKS (1:40)
DEEP SQUAT SINGLE LEG DROP (1:48)
SITTING SINGLE LEG RAISE (0:58)
CRAB WALK SQUARE (1:14)
EYE COMPASS (2:29)
Level 1 - Week 8
L1 - W8 - Day 43 - Monday - F 1C (11:06)
L1 - W8 - Day 45 - Wednesday - F 1C (16:04)
L1 - W8 - Day 47 - Friday - F 1C (14:26)
Level 1 - Flow 1D - Exercise Explanations
WRIST FIGURE 8 (1:48)
ELBOW PIT ROTATIONS OC (1:26)
EASY BRIDGE TO PIKE SIT (1:15)
SEGMENT SPINE MOBILIZATION (1:48)
STANDING SLIDE CIRCLE (1:34)
BUTTERFLY SIT (1:08)
FOOT TILT WALK (1:49)
PANCAKE (1:03)
KNEELING FLOW (2:12)
TEA CUP (1:50)
Level 1 - Week 9
L1 - W9 - Day 50 - Monday - F 1D (10:46)
L1 - W9 - Day 52 - Wednesday - F 1D (17:03)
L1 - W9 - Day 54 - Friday - F 1D (14:06)
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Level 1 - Week 10
L1 - W10 - Day 57 - Monday - F 1A (20:30)
L1 - W10 - Day 59 - Wednesday - F 1B (19:56)
L1 - W10 - Day 61 - Friday - F 1C (22:08)
L1 - W10 - Day 63 - Sunday - F 1D (21:28)
Level 1 - Week 11
L1 - W11 - Day 65 - Tuesday - F 1A (18:28)
L1 - W11 - Day 66 - Wednesday - F 1B (19:55)
L1 - W11 - Day 68 - Friday - F 1C (21:04)
L1 - W11 - Day 69 - Saturday - F 1D (21:03)
Level 1 - Week 12
L1 - W12 - Day 71 - Monday - F 1A (24:43)
L1 - W12 - Day 72 - Tuesday - F 1B (23:23)
L1 - W12 - Day 73 - Wednesday - F 1C (30:04)
L1 - W12 - Day 75 - Friday - F 1D (30:03)
L1 - W12 - Day 76 - Saturday - F 1A (24:43)
L1 - W12 - Day 77 - Sunday - F 1B (23:23)
Level 1 - Week 13
L1 - W13 - Day 78 - Monday - F 1C (30:04)
L1 - W13 - Day 80 - Wednesday - F 1D (30:03)
L1 - W13 - Day 81 - Thursday - F 1A (30:43)
L1 - W13 - Day 82 - Friday - F 1B (30:03)
L1 - W13 - Day 83 - Saturday - F 1C (30:04)
L1 - W13 - Day 84 - Sunday - F 1D (30:03)
Level 1 MODS - Week 14
WRIST FLEXION - MOD (1:27)
STICK DISLOCATIONS - MOD (0:36)
STERNUM SQUARE - MOD (0:54)
DYNAMIC DEEP SQUAT - MOD (0:23)
WRIST FIGURE 8 - MOD (1:41)
EASY BRIDGE ROCKS - MOD (0:11)
TORSO ROTATIONS - MOD (0:32)
STANDING KNEE CIRCLES - MOD (0:12)
PANCAKE - MOD (0:31)
KNEELING FLOW - MOD (0:40)
ELBOW CIRCLES OC - MOD (0:23)
PASSIVE HANG - MOD (0:39)
HEAD BRIDGE - MOD (0:33)
STANDING SCALE TOUCH CIRCLE - MOD (1:23)
DEEP SQUAT SINGLE LEG DROP - MOD (1:15)
LUNGE TO KNEELING PISTOL - MOD (0:13)
ELBOW PIT ROTATIONS OC - MOD (0:22)
EASY BRIDGE TO PIKE SIT - MOD (0:36)
BUTTERFLY SIT - MOD (0:20)
STANDING SLIDE CIRCLE - MOD (0:43)
FOOT TILT WALK - MOD (0:28)
Level 2 - Flow 2A - Exercise Explanations
WRIST SHIFT OC (1:33)
ELBOW SIDE CIRCLES (1:19)
EASY BRIDGE CIRCLES (2:04)
BACK BRIDGE PUSH UP (3:05)
ARCHER SQUAT FLOW (3:58)
FIBULA ROTATION (1:51)
DEEP SQUAT REACH (2:16)
SITTING LEG RAISE (1:03)
KNEE STANCE FLOW (3:04)
EYE CIRCLES (2:56)
Level 2 - Flow 2B - Exercise Explanation
WRIST BACKSIDE CIRCLES (1:26)
ELBOW CIRCLES CC (1:28)
DOG AND PIKE REACH (1:37)
SPINAL WAVE (1:48)
FIGURE 4 STAND UP AND SWITCH (2:06)
HORSE STANCE (1:22)
ARCHER SQUAT FLOW (3:58)
JEFFERSON CURL (1:55)
HURDLE TO CROSS SIT (3:19)
BUTTERFLY TO PIKE STAND (1:17)
Level 2 - Week 15
L2 - W15 - Day 92 - Monday - F 2A (13:00)
L2 - W15 - Day 94 - Wednesday - F 2A (19:56)
L2 - W15 - Day 96 - Friday - F 2A (19:55)
L2 - W15 - Day 98 - Sunday - F 2B (12:37)
Level 2 - Flow 2C - Exercise Explanation
QUADRUPED WRIST CIRCLES (1:56)
ELBOW CIRCLES OC (1:33)
CUPBOARD WIPES (1:49)
STERNUM SQUARE (2:16)
HIP FIGURE 8 (1:20)
KTG LUNGES (1:22)
FOOT PULL (1:10)
ADVANCED PANCAKE (1:46)
KNEE STANCE FLOW (3:04)
FROG SINGLE LIFTS (1:11)
Level 2 - Week 16
L2 - W16 - Day 100 - Tuesday - F 2B (19:10)
L2 - W16 - Day 102 - Thursday - F 2B (19:10)
L2 - W16 - Day 104 - Saturday - F 2C (12:43)
Level 2 - Flow 2D - Exercise Explanation
WRIST FIGURE 8 (1:48)
ELBOW PIT ROTATIONS OC (1:26)
PASSIVE TO ACTIVE HANG (1:42)
SPINAL WAVE (1:48)
HIP PENDULUM KICKS (1:15)
BUTTERFLY TO PIKE STAND (1:17)
LUNGE FOOT CIRCLES (1:14)
PIKE SIT (1:52)
HURDLE TO CROSS SIT (3:19)
BUNNY EARS (1:01)
Level 2 - Week 17
L2 - W17 - Day 106 - Monday - F 2C (18:42)
L2 - W17 - Day 108 - Wednesday - F 2C (18:42)
L2 - W17 - Day 110 - Friday - F 2D (12:40)
L2 - W17 - Day 112 - Sunday - F 2D (19:16)
Level 2 - Week 18
L2 - W18 - Day 114 - Tuesday - F 2D (19:15)
L2 - W18 - Day 116 - Thursday - F 2A (15:55)
L2 - W18 - Day 117 - Friday - F 2B (17:04)
L2 - W18 - Day 118 - Saturday - F 2C (15:04)
L2 - W18 - Day 119 - Sunday - F 2D (16:03)
Level 2 - Week 19
L2 - W19 - Day 121 - Tuesday - F 2A (14:00)
L2 - W19 - Day 122 - Wednesday - F 2B (15:37)
L2 - W19 - Day 124 - Friday - F 2C (16:03)
L2 - W19 - Day 125 - Saturday - F 2D (15:40)
Level 2 - Week 20
L2 - W20 - Day 127 - Monday - F 2A (16:20)
L2 - W20 - Day 128 - Tuesday - F 2B (15:35)
L2 - W20 - Day 129 - Wednesday - F 2C (16:03)
L2 - W20 - Day 130 - Thursday - F 2D (15:40)
L2 - W20 - Day 132 - Saturday - F 2A (23:55)
L2 - W20 - Day 133 - Sunday - F 2B (22:23)
Level 2 - Week 21
L2 - W21 - Day 134 - Monday - F 2C (21:43)
L2 - W21 - Day 135 - Tuesday - F 2D (22:04)
L2 - W21 - Day 137 - Thursday - F 2A (25:35)
L2 - W21 - Day 138 - Friday - F 2B (22:23)
L2 - W21 - Day 139 - Saturday - F 2C (21:43)
L2 - W21 - Day 140 - Sunday - F 2D (22:04)
Level 2 - Week 22
L2 - W22 - Day 141 - Monday - F 2A (27:21)
L2 - W22 - Day 142 - Tuesday - F 2B (29:42)
L2 - W22 - Day 143 - Wednesday - F 2C (28:00)
L2 - W22 - Day 144 - Thursday - F 2D (28:52)
L2 - W22 - Day 145 - Friday - F 2A (29:51)
L2 - W22 - Day 146 - Saturday - F 2B (29:42)
L2 - W22 - Day 147 - Sunday - F 2C+D (35:14)
Level 2 MODS - Week 23
ADVANCED PANCAKE - MOD (0:23)
BACK BRIDGE PUSH UP - MOD (0:25)
BACKSIDE WRIST CIRCLES - MOD (0:21)
BUNNY EARS - MOD (0:44)
BUTTERFLY TO PIKE STAND - MOD (0:23)
CUPBOARD WIPES - MOD (0:42)
DEEP SQUAT REACH - MOD (0:30)
DOG AND PIKE REACH - MOD (0:23)
EASY BRIDGE CIRCLES - MOD (0:39)
FOOT PULL - MOD (0:40)
FIGURE 4 STAND UP AND SWITCH - MOD (0:15)
HORSE STANCE - MOD (0:30)
JEFFERSON CURL - MOD (0:29)
LUNGE FOOT CIRCLES - MOD (0:49)
SITTING LEG RAISE - MOD (0:32)
SPINAL WAVE - MOD (0:46)
Level 3 - Flow 3A - Exercise Explanation
WRIST SHIFT OC (1:33)
KIMURA (1:41)
BACK BRIDGE CIRCLES (1:55)
HOLLOW ROLLS (1:25)
SQUAT FIGURE 4 DROP (2:18)
FIBULA ROTATION (1:51)
ADVANCED DEEP SQUAT REACH (1:36)
SITTING LEG RAISE (1:03)
ADVANCED KNEE STANCE FLOW (3:37)
PIKE SIT BEND (0:57)
Level 3 - Flow 3B - Exercise Explanation
WRIST BACKSIDE CIRCLES (1:26)
TEA CUP (1:50)
ARCHER SCAPULA RAISE (1:25)
BACK BRIDGE WALK (1:35)
HURDLE SIT SWITCHES (2:15)
HORSE STANCE (1:22)
ARCHER SQUAT FLOW (3:58)
PANCAKE SIDE SWITCH (1:13)
CRAB WALK SQUARE (1:14)
3D TRIANGLE (2:19)
Level 3 - Week 24
L3 - W24 - Day 155 - Monday - F 3A (18:36)
L3 - W24 - Day 156 - Tuesday - F 3A (15:24)
L3 - W24 - Day 157 - Wednesday - F 3A (18:35)
L3 - W24 - Day 160 - Saturday - F 3B (18:36)
L3 - W24 - Day 161 - Sunday - F 3B (15:23)
Level 3 - Flow 3C -Exercise Explanation
WRIST FLEXION (1:50)
ELBOW CIRCLES CC (1:28)
ONE ARM SCAPULA RAISE (1:17)
SEGMENT SPINE MOBILIZATION (1:48)
CRAC PIDGEON (1:46)
KTG LUNGES (1:22)
DEEP SQUAT REACH (2:16)
JEFFERSON CURL (1:55)
HURDLE TO CROSS SIT (3:19)
FROG LIFTS (1:04)
Level 3 - Week 25
L3 - W25 - Day 162 - Monday - F 3B (18:36)
L3 - W25 - Day 165 - Thursday - F 3C (19:04)
L3 - W25 - Day 166 - Friday - F 3C (16:03)
L3 - W25 - Day 167 - Saturday - F 3C (19:03)
Level 3 - Flow 3D - Exercise Explanation
WRIST FIGURE 8 (1:48)
ELBOW CIRCLES OC (1:33)
LYING STICK DISLOCATIONS (1:51)
SPINAL WAVE (1:48)
WIDE DEEP SQUAT TILT (1:39)
BUTTERFLY SHIFTS (0:49)
OVERHEAD SQUAT (1:03)
ADVANCED PANCAKE (1:46)
PISTOL WALK (1:09)
DANCING DOG (2:09)
Level 3 - Week 26
L3 - W26 - Day 170 - Tuesday - F 3D (19:16)
L3 - W26 - Day 171 - Wednesday - F 3D (16:04)
L3 - W26 - Day 172 - Thursday - F 3D (19:16)
L3 - W26 - Day 174 - Saturday - F 3A (27:51)
L3 - W26 - Day 175 - Sunday - F 3B (27:52)
Level 3 - Week 27
L3 - W27 - Day 176 - Monday - F 3C (28:33)
L3 - W27 - Day 177 - Tuesday - F 3D (28:52)
L3 - W27 - Day 179 - Thursday - F 3A (30:43)
L3 - W27 - Day 180 - Friday - F 3B (30:44)
L3 - W27 - Day 181 - Saturday - F 3C (32:03)
L3 - W27 - Day 182 - Sunday - F 3D (32:04)
Level 3 - Week 28
L3 - W28 - Day 184 - Tuesday - F 3A (12:40)
L3 - W28 - Day 185 - Wednesday - F 3B (12:40)
L3 - W28 - Day 186 - Thursday - F 3C (12:34)
L3 - W28 - Day 188 - Saturday - F 3D (12:40)
L3 - W28 - Day 189 - Sunday - F 3A (16:00)
Level 3 - Week 29
L3 - W29 - Day 190 - Monday - F 3B (16:00)
L3 - W29 - Day 192 - Wednesday - F 3C (15:34)
L3 - W29 - Day 193 - Thursday - F 3D (16:00)
L3 - W29 - Day 194 - Friday - F 3A (21:43)
L3 - W29 - Day 196 - Sunday - F 3B (21:43)
Level 3 - Week 30
L3 - W30 - Day 197 - Monday - F 3C (22:03)
L3 - W30 - Day 198 - Tuesday - F 3D (21:44)
L3 - W30 - Day 200 - Thursday - F 3A (25:15)
L3 - W30 - Day 201 - Friday - F 3B (25:04)
L3 - W30 - Day 203 - Sunday - F 3C (25:03)
Level 3 - Week 31
L3 - W31 - Day 204 - Monday - F 3D (25:16)
L3 - W31 - Day 205 - Tuesday - F 3A+B (18:37)
L3 - W31 - Day 206 - Wednesday - F 3B+C (18:51)
L3 - W31 - Day 207 - Thursday - F 3C+D (19:11)
L3 - W31 - Day 208 - Friday - F3A+D (18:57)
L3 - W31 - Day 209 - Saturday - F3B+D (18:57)
L3 - W31 - Day 210 - Sunday - F3A+C (18:51)
Level 3 MODS - Week 32
BACK BRIDGE CIRCLES - MOD (0:44)
BACK BRIDGE WALK - MOD (0:32)
BUTTERFLY SHIFTS - MOD (0:34)
DANCING DOG - MOD (0:21)
KIMURA - MOD (0:52)
LYING STICK DISLOCATIONS - MOD (0:41)
ONE ARM SCAPULA RAISE - MOD (0:18)
OVERHEAD SQUAT - MOD (0:23)
PANCAKE SIDE SWITCH - MOD (0:28)
PIKE SIT BEND - MOD (0:30)
PISTOL WALK - MOD (0:49)
WIDE DEEP SQUAT TILT - MOD (0:15)
DANCING DOG
Complete and Continue