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Mobility Program
Course Introduction
How to read and use this course (6:20)
Requirements (2:14)
F.A.Q.
Program Download
Upgrades + Discounts
Preparation week
Prep week - Day 1 (2:06)
Prep week - Day 2 (3:08)
Prep week Day 3 (2:06)
Prep week Day 4 (3:08)
Prep week Day 5 (2:06)
Prep week Day 6 (3:08)
Level 1 - Overview
Level 1 - Schedule
Level 1 - Mobility Flow (5:33)
Level 1 - Exercise tutorials
Deep Squat (2:16)
Deep Squat Wrist Circles (0:30)
Knee Sit Wrist Circles (1:50)
Cat Cow (1:56)
Wrist Flexion (1:17)
Sitting Hip Rotations (1:36)
Deep Squat Reach (1:27)
Archer Squat (1:18)
Lunge Stance Knee Rotations (0:50)
Easy Bridge/Pike Sit (2:22)
Jefferson Curl (1:31)
Ostrich Walk (0:44)
Stick Dislocates (2:09)
Stick Shoulder Extension (0:54)
Passive Hang (0:31)
Passive to Active Hang (0:49)
Level 1 - week 1
Level 1 - Week 1 - Day 1 (5:13)
Level 1 - Week 1 - Day 3 (5:13)
Level 1 - Week 1 - Day 5 (5:13)
Level 1 - Week 2
Level 1 - Week 2 - Day 8 (5:13)
Level 1 - Week 2 - Day 10 (5:13)
Level 1 - Week 2 - Day 12 (5:13)
Level 1 - Week 3
Level 1 - Week 3 - Day 15 (5:13)
Level 1 - Week 3 - Day 17 (5:13)
Level 1 - Week 3 - Day 19 (5:13)
Level 1 - Week 4
Level 1 - Week 4 - Day 22 (5:13)
Level 1 - Week 4 - Day 24 (5:13)
Level 1 - Week 4 - Day 26 (5:13)
Level 1 - Week 5
Level 1 - Week 5 - Day 29 (5:13)
Level 1 - Week 5 - Day 31 (5:13)
Level 1 - Week 5 - Day 33 (5:13)
Level 1 - Week 5 - Day 35 (5:13)
Level 1 - Week 6
Level 1 - Week 6 - Day 37 (5:13)
Level 1 - Week 6 - Day 39 (5:13)
Level 1 - Week 6 - Day 41 (5:13)
Level 1 - Week 7
Level 1 - Week 7 - Day 43 (5:13)
Level 1 - Week 7 - Day 45 (5:13)
Level 1 - Week 7 - Day 47 (5:13)
Level 1 - Week 7 - Day 49 (5:13)
Level 1 - Week 8
Level 1 - Week 8 - Day 51 (5:13)
Level 1 - Week 8 - Day 53 (5:13)
Level 1 - Week 8 - Day 55 (5:13)
Level 2 - Overview
Level 2 - Schedule
Level 2 - Mobility Flow (8:28)
Level 2 - Exercise tutorials
Deep Squat (2:16)
Knee Stance Flow (1:33)
Wrist Circles (0:30)
Quadruped Wrist Circles (1:44)
Quadruped Wrist Flexion (1:13)
Advanced Cat Cow (1:57)
Pike Stand Heel Lift (0:43)
Lunge & Reach (2:11)
Shaolin Sit (1:00)
Deep Squat Reach (1:27)
Squat Hip Rotations (1:52)
Archer Squat Routine (3:11)
Lunge Stance Rotations (0:50)
Easy Bridge Routine (1:31)
Sitting Leg Raise (1:28)
Jefferson Curl Level 2 (2:07)
Passive to Active Hang (0:49)
Archer Scapula Raise (0:33)
Lateral Monkey (0:45)
Deep Squat Walk (0:39)
Caterpillar Press (0:28)
Lying Stick Shoulder Dislocations (2:44)
Stick Shoulder Extension Level 2 (0:54)
Level 2 - Week 1
Level 2 - Week 1 - Day 1 (8:17)
Level 2 - Week 1 - Day 3 (8:17)
Level 2 - Week 1 - Day 5 (8:17)
Level 2 - Week 1 - Day 7 (8:17)
Level 2 - Week 2
Level 2 - Week 2 - Day 8 (8:17)
Level 2 - Week 2 - Day 10 (8:17)
Level 2 - Week 2 - Day 12 (8:17)
Level 2 - Week 2 - Day 14 (8:17)
Level 2 - Week 3
Level 2 - Week 3 - Day 15 (8:04)
Level 2 - Week 3 - Day 17 (8:04)
Level 2 - Week 3 - Day 19 (8:04)
Level 2 - Week 3 - Day 21 (8:04)
Level 2 - Week 4
Level 2 - Week 4 - Day 22 (8:04)
Level 2 - Week 4 - Day 24 (8:04)
Level 2 - Week 4 - Day 26 (8:04)
Level 2 - Week 4 - Day 28 (8:04)
Level 2 - Week 5
Level 2 - Week 5 - Day 29 (8:04)
Level 2 - Week 5 - Day 30 (8:04)
Level 2 - Week 5 - Day 31 (8:04)
Level 2 - Week 5 - Day 33 (8:04)
Level 2 - Week 5 - Day 34 (8:04)
Level 2 - Week 6
Level 2 - Week 6 - Day 36 (8:04)
Level 2 - Week 6 - Day 37 (8:04)
Level 2 - Week 6 - Day 38 (8:04)
Level 2 - Week 6 - Day 40 (8:04)
Level 2 - Week 6 - Day 41 (8:04)
Level 2 - Week 7
Level 2 - Week 7 - Day 43 (8:04)
Level 2 - Week 7 - Day 44 (8:04)
Level 2 - Week 7 - Day 45 (8:04)
Level 2 - Week 7 - Day 47 (8:04)
Level 2 - Week 7 - Day 48 (8:04)
Level 2 - Week 8
Level 2 - Week 8 - Day 50 (8:04)
Level 2 - Week 8 - Day 51 (8:04)
Level 2 - Week 8 - Day 52 (8:04)
Level 2 - Week 8 - Day 54 (8:04)
Level 2 - Week 8 - Day 55 (8:04)
Level 3 - Overview
Level 3 - Schedule
Level 3 - Mobility Flow (9:38)
Level 3 - Exercise tutorials
Advanced Knee Stance Flow (3:39)
Plank Wrist Circles (1:42)
Quadruped Wrist Flexion (1:21)
Pushup Shrugs (1:50)
Pike Stand Heel Lift (0:43)
Lunge Foot Circles (0:28)
Advanced Lunge and Reach (2:46)
Shaolin Sit Leg Raise (1:24)
Figure 4 Squat Rotations (2:32)
Advanced Deep Squat Reach (2:11)
Archer Squat Routine (3:11)
Hurdle Sit Switches (0:37)
Prying Goblet Squat (1:12)
Easy Bridge Translations (0:59)
Easy to Back Bridge (1:17)
Sitting Leg Raise (0:31)
Backbridge Pushups (2:06)
Weighted Jefferson Curl (1:50)
Archer Scapula Raise (0:33)
Advanced Lateral Monkey (1:00)
Deep Squat Walk (0:39)
Backbridge Walk (0:32)
Lying Stick Shoulder Dislocates (3:20)
Stick Shoulder Extension (1:16)
One Arm Scapula Raise (0:56)
One Arm Rotations (0:58)
Level 3 - Week 1
Level 3 - Week 1 - Day 1 (8:52)
Level 3 - Week 1 - Day 2 (8:52)
Level 3 - Week 1 - Day 3 (8:52)
Level 3 - Week 1 - Day 5 (8:52)
Level 3 - Week 1 - Day 6 (8:52)
Level 3 - Week 2
Level 3 - Week 2 - Day 8 (8:52)
Level 3 - Week 2 - Day 9 (8:52)
Level 3 - Week 2 - Day 10 (8:52)
Level 3 - Week 2 - Day 12 (8:52)
Level 3 - Week 2 - Day 13 (8:52)
Level 3 - Week 3
Level 3 - Week 3 - Day 15 (9:08)
Level 3 - Week 3 - Day 16 (9:08)
Level 3 - Week 3 - Day 17 (9:08)
Level 3 - Week 3 - Day 19 (9:08)
Level 3 - Week 3 - Day 20 (9:08)
Level 3 - Week 4
Level 3 - Week 4 - Day 22 (9:08)
Level 3 - Week 4 - Day 23 (9:08)
Level 3 - Week 4 - Day 24 (9:08)
Level 3 - Week 4 - Day 26 (9:08)
Level 3 - Week 4 - Day 27 (9:08)
Level 3 - Week 5
Level 3 - Week 5 - Day 29 (9:08)
Level 3 - Week 5 - Day 30 (9:08)
Level 3 - Week 5 - Day 31 (9:08)
Level 3 - Week 5 - Day 33 (9:08)
Level 3 - Week 5 - Day 34 (9:08)
Level 3 - Week 5 - Day 35 (9:08)
Level 3 - Week 6
Level 3 - Week 6 - Day 36 (9:08)
Level 3 - Week 6 - Day 37 (9:08)
Level 3 - Week 6 - Day 38 (9:08)
Level 3 - Week 6 - Day 40 (9:08)
Level 3 - Week 6 - Day 41 (9:08)
Level 3 - Week 6 - Day 42 (9:08)
Level 3 - Week 7
Level 3 - Week 7 - Day 43 (9:25)
Level 3 - Week 7 - Day 44 (9:25)
Level 3 - Week 7 - Day 45 (9:25)
Level 3 - Week 7 - Day 47 (9:25)
Level 3 - Week 7 - Day 48 (9:25)
Level 3 - Week 7 - Day 49 (9:25)
Level 3 - Week 8
Level 3 - Week 8 - Day 50 (9:25)
Level 3 - Week 8 - Day 51 (9:25)
Level 3 - Week 8 - Day 52 (9:25)
Level 3 - Week 8 - Day 54 (9:25)
Level 3 - Week 8 - Day 55 (9:25)
Level 3 - Week 8 - Day 56 (9:25)
Advanced Exercises
What you need to know (2:04)
Advanced mobility and warmup routine (2:51)
Press to handstand + V-Sit training
Sitting Pike Stretch (1:42)
Sitting Leg Raise (1:18)
Wall V-Sit (0:48)
Lying Weighted Stick Lift (0:55)
Weighted Elevated Jefferson Curl (0:56)
Weighted Stick Shoulder Extension (0:43)
Handstand Press + V-Sit Routine (2:27)
Side split training
Pre Side Split (2:41)
Standing Side Leg Raise (0:59)
Horse Stance (2:42)
Side Split Routine (1:18)
Front split training
Pre Front Split (1:31)
Standing Leg Raise (0:49)
Wall Quad Hip Flexor Stretch (1:22)
Front Split Routine (1:09)
Level 1 - Week 3 - Day 19
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